Turns out that due to odo error, the 2,000 was closer to 3200.
Got an SAE 30 in it at present SG (well lawnmower oil actually). 1800 (indicated) km on it.
Smoke on over-run very heavily reduced.
Since installing the oil, used 1/2 quart of type 4 ATF in one tank, and when that was down to just under a half, added the other half quart and topped up.
When I bought the car, it knocked at 4000RPM in third full throttle, on 95RON....currently running 91-93 (regular), with no knocking.