Hard effort bike climb, stairmaster

Wed night I did 15 min stairmaster hill program and weights.  

Today, Thursday, I did the hardest bike climb of Roark's Cove Rd I've probably ever done in terms of HR.  I think this is precisely this type of exercise that somewhat risky for the heart.  That is why I'm only doing these climbs once a week.   Tried to 'one-up' myself... I was pretty determined to get a season PR on this course and I did, but only by 17 sec.  22:50.  Started out too fast and I suffered at the end.  I think pacing was an issue and I paid for it.  It was hot, heat index about 89ºF.  

Here's the data:

Max HR - 187 

HR over 170 - 16:28 

HR over 180 - 6:05 

Avg HR - 171 

Avg speed - 6.0 mph

 

Total climb time - 22:50

 For that segment of HR 170-179, I swear it was a lot of 178-179.  Avg HR of 171 for almost 25 min, including a 2 min coast to the car at the end.  

Anyway, I do think this is good foundation, strengthening, cardio, and good to increase training tolerance and mental toughness.  Won't do a lot of this.  Next time, won't try to 'one-up' myself.