I have to admit we're not terribly good with routines but would probably do more about it if DD was waking more at night!
She generally has a nap in the morning and one in the afternoon, but they vary in timing and length a lot. On nursery day, she generally has a short nap quite early on, then once she's home she sleeps for most of the afternoon.
Today she had a 2 hour nap from around 10.45am til 12.45am but then stayed awake after that. Just after 5pm I said to DP that it was time for her dinner (I'm terrible for giving her dinner way too late) and he said she looked like she wanted a sleep, so after a bit of arguing, I let him rock her to sleep for a while. Then she had her dinner after 6pm. Then at 7, he's putting her in the jumperoo so that she can wind down for the evening 
Scarecrow - I think you're right about being overtired - we definitely need to get her down for naps earlier in the day, and also be a bit more strict about mealtimes.
Anyway, she finally went to sleep just after 8pm which wasn't too bad (would like her to sleep at 7, but we're working on that). She insisted on going to bed face down so just been up to turn her onto her back (her face was totally buried in the mattress, which didn't look right!)
And after all that, we're going to bugger up her routine entirely by giving her jetlag and then wheeling her around restaurants in the evening in her pushchair!
Goat glad you've had some improvement - do you have to do collect 'samples' this week? Horrible that a 3am wake-up is an 'improvement' for you - sleep well tonight.
KK 11-5 sounds pretty good for your DS - I'm fairly sure we were getting similar stretches at that stage. No idea about the naps though - as you can see I'm not expert...
Noticed at bedtime that a new tooth has emerged! I guess the jumperoo session shook it out of her head 