Cardiff University have defied the odds to make it to the quarter-final stage. They beat Two East side Treherbert 24-16 in round four to earn a tie at Risca of Four East so will not be over-awed at having to travel once again.
SWALEC PLATE QUARTER FINALS (Ties to be played on weekend of 28 March)
Mountain Ash v Rhydyfelin
Newcastle Emlyn v Ammanford
Risca v Cardiff University
Tredegar Ironjsides v Nantyffyllon
Two East sides clash at Mountain Ash where Rhydyfelin are the visitors. Ash already have a 25-9 home league victory over Rhydyfelin and will be confident of reaching the final stages. Both side had comfortable home victories in round four with Rhydyfelin beating LLangefni 34-0 and Mountain Ash winning 38-15 against Brynamman.
Tredegar Ironsides of Four East play host to Nantyffyllon of Three South West. The Ironsides travelled to Tonyrefail in the last round and came away with a 37-14 victory while Nantyffyllon defeated Blaina of Three East 19-3.
Two West outfit Ammanford travel to Three West's Newcastle Emlyn. Ammanford won 32-0 at Nantymoel while Newcastle Emlyn were 27-3 winners over Four South West side Resolven.
SWALEC BOWL QUARTER FINALS (To be played the weekend of 28 March)
Dowlais v Alltwen
Gowerton v Pontyclun
Rhiwbina v Glyncorrwg
Usk v Lampeter
Dowlais of Four South East narrowly defeated Crumlin 17-13 in round three to earn a home tie against Alltwen of Five South West. Dowlais are mid-table in their division but Alltwen are flying high in second spot and after edging out Morriston in a 30-29 thriller they will be looking to continue their winning ways.
Rhiwbina narrowly defetaed Old Penarthians 12-10 and will host Glyncorrwg of Five South Central. The Squirrels are doing well in Four East and although their visitors travelled to mid-Wales and beat Newtown 27-18 in round three, they will be confident of reaching the semi-final.
Gowerton provided one of the shocks of the last round round by defeating Two West outfit Gorseinon 32-20. The Five South West side now host a Pontyclun side of Five South East who narrowly defeated Bridgend Sports 15-9 to reacah this stage.
East meets West in the last tie with Usk of Five East facing Lampeter of Three West. Usk beat Abercarn 13-12 in round three while Lampeter overcame Aberaeron17-6.
GB7s women left their England base to train in Wales this week. Olympic Games hopeful Rachael Burford gives WRU TV's Graeme Gillespie her thoughts on Welsh teammate Jasmine Joyce - a 'one touch wonder'
The GB7s women's squad is currently training at Wales' Centre of Excellence where assistant coach Richie Pugh tells WRU TV's Graeme Gillespie some 'tough calls' will have to be made when it comes to finalising the 12 spots for Rio's Olympic Games.
Wales U20's Billy McBryde is looking forward to starting his first game against New Zealand this afternoon in the World Rugby U20 Championship where his side are looking to gain revenge from last week's pool defeat to the Kiwis.