Been a long time i know, but found the problem!
2 of the 4 clutch plate springs had worked themselves out of the hub which explained the occasional rattling sound. Also, intermittently, they wedged themselves between the hub/plate and the friction plate, hence the dragging/ unable to select a gear when stationary. Luckily the flywheel was fine (except the wrong bolts were used for the pressure plate, 2 sheared off, apparently UNF thread is very close to metric!

). If you are near the Camberley area, thread doctor in Yately was brilliant.
I think I've got the bug as a simple clutch change turned into "whilst it's out" ...
plenty of oil leaks to clean up with new seals/gaskets where I could.
replaced the gear oil
new short shift gear lever - this combined with a new saddle which was missing completely before means a much nicer change.
new plate around the lower flywheel/bellhousing. hopefully no more mud in there.
new silicon hoses all round, cooling and breathing. flushed and new antifreeze.
Oil catch tank added plus oil/filter change
aligned alternator pulley correctly with the crank/waterpump.
new timing belt.
cleaned/primed/painted the frame in the engine bay, some surface corrosion.
tidied up the wiring in the engine bay and some dodgy panel work around the footwell.
Lots of tea and swearing ...
seemed to go OK, only a couple of washers/bolts left over! trouble powering up initially, sorted when i connected the wires to the starter correctly!
Been driving since May, (limited too much by work though), loving it!
Bloody MOT has run out now though, thought it was in Sept. Any recommendations where to go - Surry/Hants borders?
After that, looking to try a track day - any advice on where/who to book etc. appreciated. Also Join up for a run or 2 with you chaps ...
Had a red letter style thing at Dunsfold on Sat, drove an Atom - mmm ...
some before/afters below:
Tiger Supercat 2.0 Zetec.