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My wife's a physio, and she seemed to think the value of post-exercise stretching has been proven to not be worthwhile, though I can't provide a reference sorry. I still warm up, but don't do anything formal to cool down.

Anyone who does this voluntarily needs to be committed... the appalling feeling of it squeezing to your face, ugh!

Interval training gives best bang for time outlaid. Having said that, I'd argue if possible to include as part of your work schedule to re-invigorate you.