Hello friends, i'm new to this board and so i got some ideas that i would appreciate feed back on....

1) What are the plus's and minus's of instead of doing a simple 30-45min roadwork section 3-7 times a week. why not have a long 3 hour section once or twice a week. good idea or bad?

2) Ssomeone told me that shadowboxing while standing on a skate board will greatly increase stability and balcance...what are all your thoughts on these 2 ideas?