2.0 16v (ABF) 1800 RPM - 2200 RPM Slight Misfire

[Fry GTI]

Hi Guys, please help with an issue with my 1996 2.0 16v(ABF) 130k Miles
At 1800rpm - 2200rpm there seems to be a misfire at all times, in all gears and at idle.
Parked in neutral holding it at 2000rpm it is very pronounced so its not just me thinking the car feels a bit woolie whilst traveling. Its not a big BANG misfire it just misses a beat.
It doesnt seem to be losing much power but its not GTI standard at the mo. If you change gear at this rev range it seems to rev up say 100 - 200rpm as you push the clutch (Almost like I cant drive properly but it only does it around this rev range.) Iv adjusted the throttle cable linkage, and cleaned switch/elecs and inside throttle body.
I have fully serviced it with Bosch or O.E parts including plugs, leads, cap, arm, filters etc I have replaced all the vacuum lines and fuel pressure regulator. Used redex.
This is my 1st 16v after a 90 mk2 8v and a 97 mk3 8v (agg) and have looked at the usual golf tricks. Relays look new (changed before) but i will get the 2 usual culprits when I go past a vw dealers. Apart from a decat and full stainless system, everything is how Zee Germans intended it to be.
Thanks for anyone who can help or has suffered simular problems.

Chris