I did IOT over 20 years ago, so can't comment on the physical side, I think H & S has bitten so no route marchs in boots any more. One suggestion I can offer though. We used to work most saturday mornings till 12, then had the rest of the weekend off. Given this didn't allow time to travel far some guys used to get their girlfriend/wife to come up and stay in a local hotel, one in leadenham was a favourite, then spend saturday and sunday night there together!