Luke Charteris warms up for tonight's meeting with Tonga
Luke Charteris is aiming to rediscover his World Cup form as he makes his first Wales start in a year tonight.
The towering lock packs down alongside Ian Evans as Warren Gatland's men take on Tonga in the Dove Men Series.
It has been a long road to recovery after Charteris suffered a serious knee injury while playing for Perpignan last December.
The former Newport Gwent Dragons favourite admits it was a bitter pill to swallow but he hopes to return to the red-hot form that saw him an ever-present feature in 2011.
"It's has been a long way back. It was the end of December when the injury happened," said Charteris.
"I was looking down and I saw the bottom half of my leg over here - it's one of those you know instantly it's going to be a long spell out.
"I was just lying on the pitch and I knew straight away - the Six Nations was gone, any chance of the Lions was gone. You know all that straight away and you have a few days of mopping around and whatever. But it's part of the job, you've just got to suck it up.
"The aim is to get back to my World Cup form and I was happy with the way I played in the year after the tournament.
"Everything was good but then I had the wrist injury and then the knee injury - that's the way it is.
"There's always ups and downs. The only good thing about having a long term injury like that is that it gives the rest of your body a chance to heal up and get over all the knocks and stuff and I've basically been given a year's pass, so it's one year less under the engine which was quite good."
Wales U20 face a tough group in the Junior World Championship with France, England and Japan lying in wait but Attack coach Jason Strange and back rower Tom Phillips are looking forward to the campaign ahead.
Angus O'Brien has quickly settled into the Wales Sevens squad after solid performances in Hong Kong and Japan. With two rounds remaining in Glasgow and Twickenham on the World Series, WRU TV's Graeme Gillespie chats to the rising star.
Wales winger Luke Morgan has established himself as one of the deadliest finishers on the Sevens World Series. WRU TV's Graeme Gillespie catches up with him on the eve of this weekend's round in Glasgow.
All roads lead to Cardiff on Sunday for the SSE SWALEC Finals Day at the Millennium Stadium. Cambrian Welfare tackle Ystradgynlais in the Bowl final, Ystrad Rhondda play Newcastle Emlyn in the Plate final while defending champions Pontypridd face Bridgend in the Cup final.
WRU Chief Executive Roger Lewis, Deputy Minister for Culture, Sport and Tourism Ken Skates and WRU Chairman Gareth Davies earlier this week launched a new competition in conjunction with the WRU unveiling its archive room.
Welsh players and management joined Deputy Minister for Sport Ken Skates at the Pierhead Building, Cardiff Bay earlier this week to reveal the Union's pioneering school-club hub initiative has been so successful the project will now almost double the scale of the original project.
The Scarlets, Newport Gwent Dragons, Cardiff Blues and the Ospreys look ahead to Judgement Day III which sees the Blues take on the Ospreys (2.30) and the Dragons tackle the Scarlets (4.45pm) at the Millennium Stadium tomorrow afternoon.
Ystradgynlais and Ynysddu played out a titanic struggle at Taffs Well in the SSE SWALEC Bowl semi-final. At the end of the game neither team could be separated after a 15-15 stalemate but Ystradgynlais go through on try count.
Blues strike first in JD III battle - Newport Gwent Dragons lock Andrew Coombs, WRU referee Dylan Llyr Jones and Cardiff Blues hooker Matthew Rees decide dressing room allocations for Judgement Day III