There are 2 divergent streams of thought that I've seen on "scheduling" rest. The traditional approach is 3-4 weeks on (relatively hard training), then a rest week where you cut volume and intensity. The other approach is to take rest breaks when life forces you too because of family commitments, etc. Both have their advocates, and both can work.
The downside to scheduling rest is you may not need it (i.e., you can handle more training load), and in one study (can't rememebr the source) is riders expect rest so you pschologically program them when again they don't need it.
Conversely, the downside to not scheduling rest is the potential to over-reach (some may say over-train) or psychologically burn out.
Given that your volume appears to be relatively low, it's hard to say whether scheduling rest would help you physiologically, but it might help you physically.
Last, it sounds to me like you need a competent bicicycle fitter to check your bike fit, or a doctor to get to the root of your knee pain. You may be riding faster because your knee feels good (due to the rest you took) for the moment. But as you ramp volume, your pain, if not addressed, most likely will return (IMO).