update..
reet got the car home last night after work - nice n warmed up so made most of that and the dry weather:
-disconnected the throttle sensor plug - car immediately starting idling at 950rpm +/-50rpm ...bit high that

The PFC would always adjust it back down to 800rpm but I thought I'd save it the extra work
-Adjusted the idle screw on the AAC valve and brought it back down to 800rpms. plugged throttle sensor plug back in - hey presto no adjustment from the PFC
(on a side note obviously the rpms were up n down but they stayed in the 750-850rpm range at all times after this)
-after that I used the PFC to bring the ignition down to 650rpm - let the car idle for a moment or two and find its feet
-using the timing light I noticed that the ignition was a little bit advanced (even tho it was dead on 15degrees last night but that was at 800rpms) - probably sat at about 17degrees.
- whilst engine was running at 650rpm I very carefully loosened off the CAS - like my knuckles but the fan had no qualms about letting me know which was the tougher of us... numerous times!
-made a tiny adjustment (we're talking 1mm!!) anti clockwise to advance the ignition a touch and checked the markings again with the timing gun. Bang on 15degrees hoot!
-made the most of the dry weather and took it up the road - car knock levels seem to safely sit well on the ground on bimbling 30-50mph speeds and when I used my right foot and went through the gears going through all the rev range I didn't see a knock count above 20. still seemed a little high for me so I adjusted the ignition to -1 degree on the PFC and tried again - didn't see anything above a knock of 12 hurray!
-worth mentioning here that Rod Bell suggested that the signal given to the timing gun is always delayed a touch and he suggested adjusting the CAS then driving it to find my way back to my original knock levels. However since the fitment of the cambelt and other bits + full fluids change I think its unlikely I'm gonna see the knock levels in the same way i used to - they appear quite a big rockier prob due to much more responsive engine vibration or something - the good thing is they're staying nice n low now so I'll see how it goes on.
hoofed it to work like a loony and its awesome - not a peek from the engine too - rather chuffed with myself hehe :squintdan
I'll get some pics taken over the wkend (ie: at a time when I can take em whilst its light!!) and fill out this reply a little more