I can arrow right or left to scrub through the track although the track can't be playing while you do it. For mixes I'll usually click on the waveform and hit the space bar to start playing. If that's not the spot I'll hit the space bar again and click in a different spot.
For displaying hh:mm:ss:frames on the bottom of the window you can see where it says selection start, end, length audio position. in each one of those is a drop down arrow that will let you select the hh:mm:ss:75 frames option you need. When the playhead is at a certain spot it will show your corresponding numbers there. I'm using Audacity 1.3.12 on a Mac.

Bookmarks