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This is a favourite at the Hamilton cottage. It is a race type workout which involves a 2 mile run, a 500m swim and a 1.5km paddle.

Here's a quick update on my summer training and racing.

A good start to the season - training, coaching, and a small (but colourful!) setback.

This is a good long slow distance workout to do when you are in an area with big hills or mountains. I have found these hikes to be inspiring and a great variation to regular ski training.

I like to watch professional football and I remember hearing it said that no player goes through the season without some niggling injuries. In skiing the problem is less severe but still seemed like a good topic for this week.

Each year the Yukon ski team makes the journey to Haines Alaska for a weekend of good rollerskiing and smooth roads, both of which are very hard to come by in Whitehorse.

Some weeks I have great adventures to share in this column. Some weeks I have new insights into skiing fast that I have just learned. This week I do not.

Some tips on what to do after spraining an ankle, including exercises that are good for uninjured ankles too.

The chill in the air last weekend signaled the end of summer. Here's a catch-up article to see what's been going on here..

Readers of the first few XC Ottawa training logs will note that our summer training can be quite diverse, reflecting our goals, athletic background, strengths/weaknesses, and training environment.