Just thought I would update this.
I stripped and cleaned the forks again and rebuilt them broadly inline with the info above (Thanks ssaulnier!) creating a midvalve setup with what I had available, added 6mm preload and rebuilt using some AW32 hydraulic fluid.
Forks are significantly improved, granted I was only out around a forest and never into 3rd gear but my wrists were not sore after 2hrs, where previously 10mins was enough to cripple me!
Mate has just got a 2006 200. His forks seem very plush compared to mine so ill have a look inside when doing the seals for him.
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