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Sounds like your Dephaser is on the way out, don't hold me to that though. Basically the engine starts to sound like a diesel as it gets worse.
Have a search for Dephaser on here and on youtube to see some vids.
Haven't got any pics of the O2 sensors mate but they're pretty easy to spot, one...
As far as i'm aware,
Switch on the cruise control, dash should say SET MPH with green light shown
Press + or - on steering wheel to set speed
Take feet off pedals.