Hi SUSSEX
As you thought, VW 504.00 is the right oil spec for for variable servicing.
Castrol Edge 5W30 meets this spec and is readily available from Halfords etc.
Not sure if you saw the article in Auto Express which said that some oils which claim to meet the manufacturers specs don't actually do - so be careful of buying cheaper brands as they dont always do what they say on the tin.
Sorry I can't help with the tyre pressures - the fuel filler flap chart on my SE only covers 15" and 16" tyres @ various loads
Cheers Spike