roca rule

In the last five months i ahve been trying to get my speed and strenght up doing some sprints now and then some hill repeats and every sunday i get a 40 to 50 mile ride in whichi i average 18-22mph depending on the wheather. i live in pico rivera and turnbull is just 2-3 mile away and a good place to do some repeats. what would be a good pace to go up? i plan to go up four times once a week. i know i did around 1 hour of climbing at gmr and was able to keep my cadence around 70 and my speed at 10-12 miles per hour. i usually get 100 miles a week and going up because my work hours got cut. i am riding a scott cr1 sl 2006 with a 53-34 and 11-23 on the back now.