Ok, so here it is.

On startup the old EF runs like a freakin dog. Almost stalls out, idles like a tractor for about 10 seconds and then smooths out to normal. After that it is fine. Any ideas?

Plugs are fairly new super 4's, leads are new.

Also has an annoying knock/tap that speeds up with revs and goes away when you put the foot into it. I think this is the injectors or an injector. Ideas appreciated on this also.

The tapping sounds like lifters, try an oil change?

Ben

yeah mate, tapping sounds like your lifters, and as for the start up my car does EXACTLY the same thing.. try the following;

Clean ISC & Throttle Body
Do a self diagnostic test (this can be found in the tech articles)

I done a diagnostics on mine and it came up dead throttle position sensor and dead intake air temp sensor, i fitted a new throttle position sensor and this done noithing, havent tried the new intake sensor though.. thats next.

It sucks though, I know what ur saying! Does yorus always missfire and break up sometimes underload when you nail it? mine does it sometimes and sometimes it is fine! I also changed my fuel pump and filter too

How many Ks has the car done and what oil are you using?
it might be time to move to a thicker oil...

the running rough could be dirty injectors when the engine is off the injectors could be leaking fuel into the engine so when you start it its trying to burn it off the clears up and all fine