@noblehead et al may be able to shed some light. I can't help other than point you to links.
you really need to make an appointment with your nurse and work it out. it may help if your team will give you a CGM for a week
I've read hard exercise can affect your BG for the following 24hrs, so until this is sorted I'd do light exercise.
you are already splitting, it's normally twice a day from what I've read...when you test you stop eating at 5- 6.00 pm, so there is no bolus left when you go to bed and if your BG isn't right, you cancel the test and eat or bolus
http://www.diabetes-support.org.uk/info/?page_id=120
if you are carrying weight, it's important to cut your carbs to tackle that too, which can help with insulin resistance