Sorry for the delay in replying alwayshopeful, but we've just had a run of religious holidays that meant I was feeding a lot of people for a lot of meals the last few days :) :)
We've just (literally - today was day 2) moved Mia to a 4 hour feeding routine, so the day is now a bit different....it now looks like this:
7.30am Wake up dcs, feed Mia, get ds and dd1 ready for school& nursery
8.00-8.30am DH gives big dcs breakfast, Mia on playmat, I express approx 8ozs.
8.45am School/nursery run - either done by me or nanny depending on day.
9.30 Mia has a 2 hour nap approx 2 hours after waking. This will either be at home in her cot, or in the carseat if I have errands or in the creche at the gym.
11.30ish Feed Mia
12.00 Collect DD1 from nursery and put her to bed for short nap
1ish DD1 lunch.
1.30ish Mia 2 hour nap. If she's been out all morning I try to make this one at home.
3.30ish Feed Mia
4pm Collect DS from school
5.30ish Mia bed for short nap; give DS and DD1 dinner
6.00pm Bathtime for older kids,
6.30 Stories for older dcs, feed Mia.
7.00 ish Bedtime for older dcs; bath Mia and put to bed by 7.30.
Please notice 2 critical points: 1) All the -ishs in there...everything has to be a little bit flexible of course, and 2) I do have help from 12 most of the time which obviously makes things easier, especially when DS has swimming lessons etc to get to after school 
Mia and I settled into our initial 3 hour routine (baby whisperer style, feeding on waking, up for 1.5 hours, down for 1.5hrs) from pretty soon after she was born, and it suits us. She still frequently wakes about 45mins into a sleep and might need a bit of settling to go back to sleep, but mostly this has worked easily. I did the same with DS and DD1 but DS, for example, required a lot more shushing/settling in the early days and couldn't be counted on to settle for his naps without help until about 5 months - so every baby is different and some need a lot more help getting into the routine (and probably a mother as fixated bloodyminded focussed and determined as me to get there
)
Good luck :)
Woofie - I express straight after the morning feed with a double pump as thats about the only time I ever feel like I have 'spare' milk. Generally the less I worry about it, the better the flow...although thats a bit like being told not to think about a pink hippopotamus :) :) :)