One step forward, three steps back...
Over the weekend I:
1) checked the vac hoses - discovered that the fuel trap was leaking like a sieve and not holding a vacuum at all, so replaced it. This can't have been helping!
2) checked the MAP sensor port and manifold nozzle for crud with cotton wool - both seemed very clean.
3) as far as possible checked the sensor wiring - it all looks OK, but then who knows...
4) checked and adjusted the throttle cable - it was a bit loose so I tightened it up (to do this I turned on the ignition, pushed the linkage to full open then adjusted until the lost motion bit was in the middle of the two prongs).
I didn't have the chance to change the oxygen sensor, but the garage said they'd tested this and it was working OK.
It's STILL running really rough - like it's missing when I rev the engine. It's not bucking and misfiring through the air intake like it was before, but it's stuttering and hesitating, all through the range - like the timing's out and it's not firing right.
The idle still wavers, but not as badly. But in terms of running it's almost worse than it was and it's doing it all the time now.
Any ideas...?!