I followed the idea from the pdf above of reducing the diameter of the old bearing outer ring to use as a pusher.
I found by angling the wooden batton I could get the ring to spin fast but sand off material as well.
It took only 5 mins to get to where it was a free fit into the headstock.
I'm glad it didn't take long because as I got everything together I suddenly found a chunk of aluminium casting that had been turned down for a spacer ages ago (never throw anything away) that fit perfectly and made the job easy.
by slipping the end of the all thread into the tail stock it kept it straight and the new parts went in easily but a tight fit.
I also fitted the grease shields back in place.
The mega down side later was I distorted the roller cage getting that part onto the spindle and all the rollers fell out.
Luckily they fell onto the cloth and I never lost any.
I learnt two things here -
1. use a proper fitting tube drift to install the cone so as not to damage the cage.
2. the rollers are tapered so only fit in one way. Now thinking about it of course they have to be tapered and it says "taper roller bearing" but it had never crossed my mind before.
It took a bit of fiddling to get the pre load correct but it runs very smoothly now and 20 mins flat out only got to pleasantly hot, ie can be held in the hand. 40 mins at low speed barely raised the temp.
It is way smoother than when new but I havnt used it to do anything yet.
I decided to drill for grease nipples so the bearings wouldnt dry out and maybe last more than 6 years this time.
I know its under the speed plate but it wont be a weekly job.
I couldnt place them on the top as the inside of the casting doesnt reach the bearing housing.
So I wont have an excuse not to do it I will replace the screws with knurled ones.