It is broke. I was playing with it yesterday morning and the focus ring is so stiff that I cant fine focus at all. The way I see it is that if I brake it I will have only lost £50 but gained an understanding of how the lens works.
I part stripped it down yesterday afternoon and it is a lot better but it is still blurry when it comes to fine lines like lettering and wire fences (my kit lens is fine here) so tonight I will strip it down virtually all the way and clean the lenses with alcohol and re grease all the moving parts and hopefully put it back together properly.
I will take some before and after pics and post them up when I have done it. Fingers crossed.
Oh and GrahamS that is the lens. I have also considered the Sigma if I do destroy the Nikkor tonight bonus is that that does AF.