Oh, and the first question.

The polyphasic phase got messed up, I believe because I made my first nap too close to my core (2.5h) and so I wasn't properly waking up at that time. I tried fixing this over the course of a month or so, but by then I had really bad sleep habits (in terms of how I would respond to tiredness). Then I tried re-adapting (using an exaptation approach) at the end of last summer (about in time with Leverage), but it failed due to insufficient self-control / systems to keep me awake.

Then I switched to biphasic and have been really happy with it. I could see me trying a 2-nap, 4.5h core at some point, but at the moment I'm happy here.