I am currently travellling on a CRTWSTAR1 that I want to upgrade tomorrow but I need confirmation that this is possible:

My current route:
GOT-FRA-SIN-KUL // BKK-SIN-CGK-SIN-LAX-LAS-SFO // LAX-JFK-FRA-ARN

I will fly the LAX-JFK-FRA tomorrow and my goal is to upgrade the CRTWSTAR1 to a CRTWSTAR3 with 39.000 miles and this route (after FRA):
FRA-CPH-ZRH-DAR // CPT-ZRH-SVO-ARN

My questions are:

1. Confirm that I can upgrade to CRTWSTAR3 at FRA - and where?
2. Is the route valid (can I fly to Africa/DAR after staying in CPH)
3. Great Circle mapper lists this as 38k miles but this does not count overland, is the route over 39k?
4. Anyone have a United SWU that I can use tomorrow on LAX-JFK?

Quick advice much appreciated!

Route on Great Circle Mapper