well today i removed the airfilter and intake pipe to get to the throttle body, on first glances it was filthy but i checked all the travels of the butterfly valve and it all seemed to be ok and closing fully. i gave it a good clean anyways and sprayed a tiny amount of WD40 on it, fitted everything back on and fired her up everything seemed fine, drove her 15miles down the motorway and got home on the drive, idled perfect!!

before it used to idle at about 750rpm but now its at about 950rpm. where before i'd dip the clutch when driving and watch the revs drop at the blink of an eye back to idle now they slowly fall, it all seems perfect!!
so thanks to all of you for all the advice, its all been very useful

and spot on obviously
arkeye