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@pascalo
Hmm, some kind of pop ... urghs.
Sounds like what I had on my track day in Adelaide, after I had ridden with a bit of tendonitis up Mt Lofty and all that. Pushing some track-ish gear inches didn't help, but it was my only chance to try out track cycling before we left to Melbourne. Half an hour in something popped, and I could hardly walk after.
Can tell you from experience that you should probably give it a bit of a rest. It took me about 4 weeks until I could ride a bike again without proper pain. Physio told me it was patella tracking syndrome and had my kneecap taped up. Recommended doing short runs instead of cycling for a while and find a better saddle position.
BUT: I hope it's not that bad for you, and what you can also do to decrease the pressure on the knee is ride more spinny gears, that's what you mean with refining the technique, no ;)