It was penalty shootout heartbreak for Canada in their Gold Cup quarter-final against the US at the weekend. We look back at the highs and lows of both the match and the tournament and ponder whether Canada has actually taken a step back in terms of their recent growth.

Turning our attention to the Whitecaps, it was a disappointing derby day defeat at the hands of Seattle Sounders on Saturday night. We delve into the match, the main talking points coming out of the game, and where it all leaves the 'Caps now with two almost must win home games coming up this week against two in-form teams.

Vancouver FC are at the midway point of their inaugural CPL season, sitting bottom of the standings but just three points off the playoff places. We look back at the season so far, what's needed for the second half of their season, and get the thoughts of head coach Afshin Ghotbi. We also look at the rest of the CPL so far this year and hear from Pacific head coach James Merriman and Forge head coach Bobby Smyrniotis about what they've made of their teams.

Here’s the rundown for the main segments from the episode:

01.28: Intro

04.20: Canada's Gold Cup shootout heartbreak against the US

39.00: Whitecaps derby day disappointment against Sounders

82.57: Vancouver FC - a midseason review

118.02: James Merriman gets new contract and Pacific FC chat

126.15: Rest of the CPL season so far

138.10: Wavelength - Keshco - Penalty Shot