Never mind, finally happened upon the right combination!
1. Create a new layer, and give it a name, eg FT-MAP
2. go EDIT -> INSERT FILE and de-check "EMBED IN DRAWING" and "OUTLINE BITMAP"
3. Highlight the file you want to insert, and click "OPEN"
4. Use the mouse to go to the top left corner of where you want the image pasted, and left click once. Go to the bottom right corner of where you want the image pasted, and left click once.
You can now trace over the sucker as much as you want I'd freeze the darn thing before you do that, save the resulting FCW file, and select another layer to play with, before you do anything else, mind
Ever-so-slightly processed result below...
Processing was to maintain alignment with other images on the maps page of the new website.
So, all I have to do now is go in, tidy up the map, and voaila - No more worries over having to mess with Fireworks and hours of processing using four different packages each time I want a map - WHOOPEEE!