Well, I fitted the new HPFP today.................and it seems to have fixed the issue! couldn't drive it too much as the mot has ran out but gave it a couple of full throttle runs in 2nd and 3rd and it pulled strong and clean, so looking promising.
Wasn't looking forward to doing it as i'd read so much about the banjo bolt, but with a flexi head 10mm ratchet spanner and long m8 triple square bit it was a doddle, had the old one off and new one on in 30 mins, only trouble i had was where the schraeder valve should be, someone had replaced it with a cut down 13mm bolt, completely different thread, so didnt fancy forcing that into my new pump! luckily still had the old low fuel pressure sensor, so screwed that in temporarily until i get the correct part.
The cam follower looked fine so re used that.
Many thanks for all your help, especially
@Pudding