It was nice to have a week off and spend time with the family, to switch off a bit, but saying that it's good to be back and playing on Friday. We're all back in the routine now and it's good to meet the new faces in the squad. There's also a lot to take on board looking at the moves and the line-outs, so a lot of homework to do, although some of it is similar to last year.

How was the mood in the Blues camp when you returned?

We could see that the boys were confident having notched up four good wins. Speaking to the boys they say they should have won the match against Leinster also but it was just one of those days. The first thing that struck me when I arrived back was how many players we have and how much quality we have. It shows the strength in depth. It's something Dai has been trying to achieve over the last few years, and I think we are finally getting there.

Is this the largest Cardiff Blues squad you've trained with?

It so not much the size of the squad but the quality of the players we have. In every position there are at least two players who can front up and play European rugby, which is what we've had to aim for. That's what all the best sides have had in the past, hopefully if we can keep the momentum going that will be great going into the Heineken matches.

As you said, there's now competiton in most areas, how do you see the competition for places in the back row?

It's very strong with Robin and Rhys Shellard both quality players. Rob's always been outstanding whenever he's played so we've always been pushing each over the last four or five years which is great as a personal challenge. I have no doubt that he will be at the forefront in the minds of whoever will be coaching Wales, so it's going to be tough for me to try to get back in the team.

We have a Magners League match against Connacht then the EDF Energy Cup and Heineken Cup matches, are you looking forward to playing against the English teams again?

It's a bit messy that we're jumping from competition to competition, but it also freshens things up playing the English sides in the EDF then going into Heineken matches. We're going to need the big squad because the matches are so intense and there are so many matches up to Christmas. People say our Heineken pool is one of the easier ones, but if you look at Stade Francais and the quality of players and strength in depth they have, there a hell of a side. Bristol and Harlequins are going to be very difficult as well. I suppose it could have been worse, last year was tough but you can't go on past records. If a side wasn't good lat year it doesn't mean that they won't be good this season. We've let ourselves down before in the so called easier group, so although it's a cliché, we've just got to take every game as it comes and it's ideal starting at home in our first match.
After a distinguished career playing for Wales, you announced your international retirement. Have you thought about what you're going to do on international days?

Six Nations is going to be strange as I think I've been involved for the last 10 or 11 years, so I'm not sure what's going to happen. Hopefully there will be games for the Blues around that time that which will keep me going. I think the players also sometimes have a week off also so it will be good to get some free time with the family. As for international days I don't know what I'll do, I'll have to check with the Mrs.

How are you enjoying your other job with HSBC?

Fair play HSBC have been outstanding to me. Obviously with the World Cup commitments I haven't been there for 6 -8 weeks but it was always the case that once the internationals were out of the way I would concentrate a lot more on my work with them. I work as a Commercial Bank Manager, with Phil Sergeant in Newport mentoring me. I'm still finding my feet, dealing with businesses and managing the accounts which I find enjoyable.