Well we decided to let rip and can report with the VANOS seals done it was pulling much more strongly above 3,500 revs. Pretty much where I'd expect it to be. Maybe slightly short and definitely not right below 3,500 revs.
We then did the CCV and cleaned/checked all the bits that come off with that so DISA, throttle body and idle control vave. But there was no refurbish necessary with the DISA in the end. Pin firmly attached, excellent strong vacuum and nice flap operation. I also replaced the upper intake hose as the previous item was a pattern part that just didn't sit right. The lower hose was carefully checked and was perfect.
All this further improved things above 3,500 revs but below that it still felt sluggish.
So we've just done the air filter and plugs. The plugs looked original and the electrodes were quite badly worn. But they were a nice light brown colour.
Glad to say the plugs seem to have been responsible for the final missing performance. We just tried it out and it goes like a rocket now. Very pleased with the result from the work we've done.
We also did a smoke test. I succumbed and bought one.
@colb will be disgusted with me

But we were never going to get over anytime soon in this lockdown and I could no longer resist investing in something. I value these things highly (and
@colb 's work) for highlighting hard to find issues. Wonderfully simple to use and confirmed everywhere was good with the exception of the dipstick o-ring and a split vacuum bung at the rear of the cylinder head. Even then the bung was fine until disturbed when it was apparent there were splits. These things are always rotted if they've never been replaced. The dipstick isn't leaking any oil so we'll sort that in due course. And I'll get hold of a bung too.