What a week it's been in Whitecapsland. Eventful doesn't even do it justice, as the team returned from a heavy cup final loss only to be hit by gastrointestinal illness that left Sunday's derby game with Seattle Sounders in doubt. In the end it was played and despite everything the 'Caps came away with a stunning 3-0 win over their Cascadian rivals. We look back at the match, the build up, and the fallout.

Turning our attention to the national teams, we look back at Canada's win over Ukraine in the Canadian Shield as they prepare for the Gold Cup, the Canadian women's U20s qualifying for the World Cup, and our feature interview is with the Vancouverite and Vancouver Rise player who scored her first goal for the senior team this week, Holly Ward. We chat with Holly about her fantastic year to date for both club and country and what's to come.

All of this plus we look around the lie of the land in the CPL and the recent resignation of Commissioner Mark Noonan, and music-wise, a solo Pete Shelley continues his residency as our Album of the Month, we've a Britpop song from Powder, and an old Scottish World Cup song in Wavelength.

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

01.35: Intro

05.10: Whitecaps rout Sounders after week from hell

58.42: The lie of the land in the MLS West

70.00: Canada beat Ukraine and international Whitecaps round-up

93.50: Holly Ward interview

114.28: Anyone Fancy A Chocolate Digestive? - Holly Ward

121.45: CPL round-up after Week 10

138.33: The road ahead for the CPL after Mark Noonan's departure

149.50: Wavelength - Peter Nardini - We Jist Might Win