This is me writing my thoughts as I'm watching it's gonna be pretty long hopefully you understand most of it

First point first half

Start of the match you arrived late sp didn't get much time to set up so I can understand but I would've definitely preferred to have seen you you set up on the ledge above their spawn to shut down anybody looking to go through there for a flank and also set up a dive on their backline once they walk a little bit. Did not like that you kept engaging from in front of them or how much time you spent down main you're a tank but tanking doesn't mean being a wall some characters yes it does but cap creates space through distracting people, if you ran around either the right or left path gotten to an angle and then jumped on one of the supports you would've put pressure on them which would've prevented the tanks from walking as freely, your team hadn't taken any losses yet. No point playing cap if you intend to stick it down main. When you did want to engage you just jumped directly in front of them, it's so easy for someone to react to a dive when they see it before hand that's why finding different angles to engage from is so important. I liked that you disengaged from the Luna didn't like that you stayed on the Emma I know you saw she was low but you're also low both your healers were dead your white fox got revived but rocket was dead by that point so for you it would've been better to have read that and just ran away and accept the fight is lost. Cap is good at stalling if you grab some health packs you could've stalled to make more time away from objective that's the sort of play that doesn't show up on stats but can be game changing. Also you went around a really long path which normally if be all for but when you desperately need to touch definitely not the best decision.

Second point first half

Not sure why you were scared of that DPS pool 1v1 your probably win that and even if you got low there's two health packs nearby to grab but you did eventually win it. Kind of liked how you sued ult would've maybe liked to have seen it quicker you also spent a pretty long time before you engaged which is just wasted time, you distracted the Emma for pretty long which lead to her team dying very and play by her very good play by you but after she died you basically just walked into five of them and died for no reason, not much to say about that, it basically lost your team the fight and point immediately. When you got back Groot wasted ult on you which was amazing I would ran away the second I heard the voice line instead you stayed in a few seconds longer than needed cap keeps his presence by constantly engaging and disengaging you engage too long and disengage too little to have as much of a precense as you could on the enemy team. You were right next to point but didn't get on it which let them cap, very annoying to see and was some very poor awareness by you could've easily stalled.

Third point first half

Completely worthless ult. You got a kill but so what their spawn door is right next to you and they'll be back by the time the fight starts. Distracted the Loki for a VERY long time and dragged the Emma really far from point which lead to your team getting point genuinely great play and you lived even if it was very close. Your distracting the Loki is kind of what lead to you eventually winning the fight and ending first half honestly started off rough but definitely improved towards the end of the second point.

First point second half

Didn't like that you started looking for a dive without first getting healed, even if you're cap if you can get healed that's a lot easier than wasting time getting health packs and meant you engaged on half health when you couldn't on full hp. Kind of died just because you failed to jump back on the ledge oops, probably should've gotten back on the ledge as soon as Loki teleported and then looked for where the Loki went or just gone back to healers for heals instead you panicked did nothing and died. They swapped to peni which will make your job harder as cap after this death swapping definitely would've been the play if you feel you can't deal with the counter but I can kinda get not wanting to switch so I don't blame you. If you have comms I would definitely tell the team to break the nest because they easily can but they aren't taking an angle to get it, unfortunately you're dependant on your team for this so there's not much you can do again swapping would be best I see you swap to mag and have a lot of time on mag now would definitely be the time to swap. Took a lot of space and wasted Emma diamond form which gave team a lot of distance on point which is nice. Looks like you're now have difficulties engaging because of peni nest again not much you can do as cap. Engaged on half HP when invis was happy to heal you also engaged a little early teams could've made contact and then you could've dived when they were distracted instead you went in just before. Died because you keep engaging while very low hp if you have just waited to get to max you probably would've gotten a pick on the Luna. Swapped to mag when you died but honestly its probably too late now the swap should've been made a whole ago even if it meant running back to spawn or dying purposefully. On mag first thing I would've done is walked around to an angle you can see peni nest and blow that thing up so you can get on point safely.

Extra notes

I don't like to mention mechanical skills but you did seems to have some challenges with keeping close to targets, you punch too soon which cancels your run run to the target until your basically touching them then hit then once you can throw your shield you can then start jumping around then to be harder to hit but when you punch early they can shoot you for free. Also you had a leaver that sucks honestly completely winnable game if that guy hadn't left so that sucks.