I got these off in the end and re-sprayed them a few weeks ago. I will include some pics soon.
I tried removing them from the rear with the bumper off but was near impossible due to the bumpers impact bar being the in the way. So as stated above I just forced them with a screw driver from the front. The advantage being that any damage made to the pieces of trim being forced doesn't matter because they can be sprayed. Removing them without damaging the bumper can be difficult.
I re-sprayed them the same black as my car and am very proud of them, im no pro sprayer.
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