I find that no long pauses between the Pause key and the numbers helps with KS.
While I'm not sure about the defrag effects, I do avoid always using the same physical locations on the drive. That will happen if you are always killing the contents of your Recently Deleted folder. I record late night so it's easy for me. While I record some prime time, I only keep late night after watching and kill the rest. This results in Recently Deleted becoming full after a while (on a 1TB drive). Full can be observed by checking the "bottom" program. When it gets killed off by TiVo, the drive is physically full. Then I delete a month's worth of recordings. This usually happens after 160 hours of HD. On my 3TB Roamio, which records ABC & Fox, I have never (in two years) reached a full drive. BTW, there is no sorting in that folder, and entry to the folder is always at the "top".