Notes
Went to PT today. They think it is either hip flexor strain or tight hip internal capsule. Either way the next steps are let the hip flexor calm down and then add strengthening back slowly.
Got Garston, and other hip capsule loosening massage. I can do a full 2 leg squat no pain but single leg still causes pain.
This bike was with running shoes to reduce the hip flexors role in pull up when my feet ate clipped in. Might have been a little aggressive but did the first half at 185W and the second half at 225W. ~207W avg