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@ChasnotRobert
The correct course of action would have been to rotovate and re-seed the whole lot, which is what I did originally 18 years ago, although I actually put turf down not seed.
But it's too late for that now for this year, I don't want another month plus of unusable garden. So I'm just going to prep as best I can with sand and top dressing, re-seed and hope for the best.
If it turns out really lumpy, I'll re-do it properly with a rotorvator next spring.