If you can hit your numbers, it's fine. If you can't, you should quit and rest. Two-in-rows are very good if you can do them, even if it's difficult.

If you can completely recover in 3 days, you'll gain fitness. If it takes a week to recover, you've overdone it. If you keep up that pattern, you're going to lose fitness in spite of all the work you did in overdoing it. I know people who ride a 200k every weekend and nothing during the week. They don't get faster in spite of averaging over 120 miles/week.

You should be able to recover by doing zone 1 or 2 rides during your recovery period. If any riding at all during recovery increases your stress levels as reflected in your morning resting heart rates, you may have done a little more than the optimal. Or not. Everyone is different and each must experiment with this. Remember that it's not only intensity that produces fitness, it's also volume. There's a delicate balance there.

It's usual to take every 4rd week as a recovery week and greatly reduce volume and intensity for that week. Some people may need every 3rd week. You should feel like you need that week. If you don't, you probably are underdoing it.