I have to admit that this has been a very up and down tour for me.

I've spent most of the time depressed rather than upbeat about being here.

But I have learnt the lesson over the last few weeks that there is no point in giving up or feeling sorry for myself.

"You've got to keep interested and see what happens."

I was very disappointed in what happened on Saturday and very disappointed in myself for being cited again, but I think the leniency in only being banned for a week shows there was no malice in what I did.

It probably looked a hell of a lot worse than it was when it was played a few times on TV, but there was no injury to the player and Nick Stiles got up and carried on.

Humour

We decided against an appeal because, as has happened before with these hearings, it is more a case of you being in breach of the rules and they just have to work out by how much.

The black and white of it is I've been banned and it's another week out of the tour for me.