Thank you
On paper the 220mm fan provides 95cfm of airflow, so the equivalent of 2 x 120mm fans as a guess (which I have that the front). Cooling has been fine, but I haven't taken any readings. I don't really view it as a particularly efficient case design but it does the job for me - Considerations I'll make for the next system will be a larger cpu cooler with a 120mm fan, and GPU cards that exhaust air rather than circulate it inside the case.
For the foam I went with the 10mm thick version of this:
http://www.noisestopsystems.co.uk/so...p-foam-36.html
call rather than order online, as they had stock issues when I ordered. Delivery is pretty steep.
I'd probably go for the S/A stuff which has a self adhesive membrane on the back - Much easier than the spray adhesive I used. A nice sharp stanley blade cuts it very neatly.
Good luck