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alright all I had the car up on jack stands again on the weekend so I crawled under and removed the heat shields in question.
6x 10mm bolts and a bit of jiggling they came free.
One side lost alot of white foamy type insulation that had broken away. As had the other side BUT it also has lotsa rocks in the shield.
Magically the rattle has gone! Theres still a slight vibration/rattle which sounds like its coming from another shield BUT its barely hearable.
So the plan from here is to remove all the factory insulation, as most of it has broken away to allow metal on metal anyway, kevlar wrap the exhaust pipe, then chuck the shield back on.
It seems to be more of a bash plate then a heat shield, mines copped a beating. Currently I only drive the car 2 streets to get to the freeway and 2 streets to get off the freeway at either end, so the chance of hitting the pipe is minimal but the sooner the plates back on the better.