Dan,
I've been following this thread waiting for someone with specific knowledge of Elans to pipe up and chip in.
From general gearbox knowledge, i would agree almost wholehartedly with our estemed administrators comments, except i'd probably be the bearer of even worse news and not just try to appease your doubts.
All the symptoms point towards worn syncro rings/hubs
Have you changed the gearbox oil?
If so, were there any bronze bits in the oil?, or did it have a metalic 'sheen' to it?
Basically, the syncromesh is a clever system of angled sliding cogs which ensures that the actual gear rings are spinning at the same speed when they engage - they are usually the first thing to go on any gearbox which has had an active life with a spirited driver! Especially as it seems to be the 4 to 3 shift, as that is where most people would 'need' to force the stick a bit, and promote wear.
Good news it that it can be checked for/ruled out easily. Also (if it is present) it isn't the end of the world (although i expect it's more of a pain than the £6 and 2 hours labour i would be used to!).
Now, the older ones on here will know all about double-declutching, but thats how you tell if its the syncro rings. (alternatively, a slow (3 second) gear change.
Drive the car in 4th at 30 mph, dip the clutch, slip it into neutral, let the clutch up, dip it again slide into 3rd, (having raised the engine revs slightly in between times).
If no graunch, then the cables and cogs are fine, and its the syncro rings!
A simple oil change may be enough to clear out some crud and make them okay for a bit longer, but as long as you slow down the gearchange a bit, and match the engine revs, it will serve you well for years!
You don't NEED to double de-clutch all the time, just take it steady and not 'bang' it through the gears.
I know this isn't what you want to hear on the eve of a track day, but it may help you to more acurately diagnose the problem.
Just remember, any gearchange can be made smooth (with or without syncromesh) by accurately matching the engine revs between the selected ratios!