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Before you take the whole motor apart, you might take off the oil sprayer tube and make sure it isn't clogged. First check if that dry came lobe is obviously worn. That might be your rough running problem.
I moved the rocker over to the side and can see obvious grooves and some pits as I rotate the cam, I used a feeler gauge on them and was able to catch an .008 feeler on the grooves. Obviously time for some new parts, thanks for the advise people.
I assume the oil tube is blocked on that side so the #6 intake rocker isn't getting spray oil when running, the fact I have lobe damage on #6 intake means I have to pull the head and may just replace it rather than rebuild the 200 head. It's an eta so may go to a 731 head with a 325i cam and springs.
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