Just had a very helpful call from Vospers (Ford Dealer down my way), they asked the kind of runs i'm doing in the car, i'm doing fairly short 10mins runs to work, (no idea what the previous journeys were like). The chap then immeadiately pointed me to the EGR valve and suspected its was clogged, which would explain the rough idle (it was hunting above the normal idle point, rather than under) and the smoke puff on start-up.
He recommended to run it 2.5k rpm for 10mins, get the system hot to clear it, once a week, so I will go for that at the weekend. He also pointed me to diesel grades, again no idea what the previous owner used, but its now running on V-Power diesel.
I also asked about glow plugs, he said they would be unlikely to come on unless it reaches -2, even then they may not be needed.
Thanks for your help.
Will post outcome.