Thanks for the suggestions!
To answer you questions -
I replaced the whole diz unit, plus cap and rotor. Swapping the O2 was just a shot in the dark. I have suffered from the TPS issue you mention but when I did the TPS caused really erratic throttle behaviour and the car (when it does run properly is as smooth as silk - still thats on the cards to be checked over).
So the update! No real change!
The car managed 30 sedate miles on £20 fuel so its really overfueling!
Popped a new temp sensor in and it hasn't helped the running. Found another old temp sensor in the garage and also tried that and no improvement so it doesn't look like its the temp sensor. Just wondering about the wiring - pulling the lead to the temp sensor doesn't seem to affect how the engine runs when warm, and only occasionally when its cold / starting up.
Started the car yesterday after changing the sensor and it was idling rough like it was running on 3 - (but pulling the leads one by one show its still running on 4 - just really badly)
Pulled the plugs and they were black - cleaned them all up and also did a compression test which shows all 4 cylinders are showing good compression.
Replaced the O2 sensor with the old one - new one is black (no surprise considering the plugs) and that didn't change the running. Also swapped on a different lead set but again didn't effect the running either.
After I had cleaned the plugs and got the engine warm the lumpy idle went away. Got the light out and timed it - pinks like a b!tch, the smallest adjustment the other way and its retarded and there is a delay in throttle response. Still clearly all over the shop fuel wise!
Can anyone tell me what the timing process is for the ADZ lump just incase I am missing some trick - like pulling certain sensors / setting it at a certain RPM etc?