Last year i had some calve problem and i did only 28 km/w in average. This winter my goal was to increase running volume slowly. Now my four week average is about 70 km/w and my year average 55 km/w.

My running has mostly been zone 1, and my average this week has been 11.6 km/h.
My 10 k time is about 35 min.

This week I did:
Monday 14 km (10 k @45 min zon2) after swim and bike
Tuesday 8 km @42 (after swim and bike)
Wednesday 22 k @120 min after swim
Thursday 6km @32 after swim and bike
Friday 13km @60 (7x2 min @3.30 pace) after swim
Saturday rest
Sunday 10k @48 (3x10 min @4 pace)

My zone 2 is 4.15-4.45 or so and my treshold about 3.35-3.40

So should I continue to could 5% a week up to 100 km/w or increase the speed? I bike 4x/w and swim 5x if it matters. I also have a lot of time.

Advice is appreciated