Kayaking 4:15:00 
Ouch! Another swim in the Nith (trying to help rescue someone, then no choice but to attack a drop, capsize in white water & mouthful of water on attempt at roll - bailed!) - too late turning feet downriver & hit rock with ASIS of pelvis. VERY painful. Tried to paddle final stretch, but swam more than paddled - rather amusing, but ?subconsciously not using lower body due to injury.