Last sail, in Cape Town before the race starts and we were joined by a pod of dolphins and a whale, oh and it's about 30 degrees- tough day

Olympic Rower Bill Lucas joins GREAT Britain and Northern Ireland Campaign #ClipperRace team across Southern Ocean - see yachtsandyachting.com/news/186431/Ol…

If you're able to donate any amount is greatly appreciated virginmoneygiving.com/bill-Lucas DameKellyHolmesTrust

Made it! A challenging 25days in the Southern Ocean but great to come through it with a fantastic bunch of people on board GREAT Britain crew

The leg had a bit of everything, big seas, big gusts, even bigger wind holes, tough days and fun days (and just a little bit of seasickness)

Whilst sailing the Southern Ocean i've been raising money for DameKellyHolmesTrust any donations hugely appreciated virginmoneygiving.com/Bill-Lucas

For now I'm under strict instructions from @FLucasUK not to bring the new face furniture home #PassMeTheRazor

Olympic rower Bill Lucas and race crew visit Alban Yau rowing club during stopover ow.ly/VbP3A

25 - @MattJSymons made 25/25 tackles v Wasps, the most by any player in PREM Rugby without missing one since May 2011 (K.Brown 26/26). Busy.

SYMONS RETURNS TO CAPTAIN EXILES. Read more here: goo.gl/vqdNhr #StrongerTogether

Rowing free lads trip to Sydney anyone? x.com/charlescousins…

Great to see Lola's hard work paying off! SHSBlades SHS || Sport x.com/gbrowingteam/s…

Good luck to @GBRowingTeam juniors who kick their world championships today- especially the girls quad! #nextgeneration

Good race for the @GBRowingTeam JW4x in charge start to finish- into the world championship final!

Yes!!! awesome result from the @GBRowingTeam JW4x, world silver medallists! SHS || Sport

Good to see Sheyi has got her celebrations on point too...

What a way to sign off your junior rowing career....

Great athlete, better guy. Hell of a few years getting pulled along by him. Welcome to the afterlife Sam Townsend x.com/britishrowing/…

The water looks a bit flatter than '07! x.com/charlescousins…

Huge congrats to @MattJSymons headed to twickenham next weekend for PREM Rugby final #COYW #waspsrugby #avivaprem