In the Unity beta, I’m offered to upgrade to 3.0.0f5. But it looks like 3.0.0.0 is now public. Should we update to f5, or should we download the standalone 3.0.0 now?
both are the same, so if you upgrade to one you have the other. as such you can download the publich 3.0.0 one 
yeah, the currently released version to the public is unity 3.0.0 F5