Thing is it wasn't really "thrashed" , only got up to about 70 and wasn't really driving it anymore vigorous than I normally do, revs were only around 4500 max.
I've looked at doing it myself but lack of a garage is putting me off and I've been quoted around £400-£500 all in to sort it and they will also check the engine over for any other issues, it's a rover specialist garage and knows his onions about these engines. I've never seen so many rovers in one place!! and he's got a whole engine if I need one.