Thanks for the replies.
They unblocked my ip so I was able to log into my avios account. It is 120k one way in J from YYZ - BKK plus about $240 in taxes with CX. I agree, not great value at all. I also see it's 81,250 plus about $207 for PE one way.
Since I have about 13k avios, and about 27k avion points I will probably wait for a transfer promo and move the avion to avios. I'll then see if there's another amex transfer promo and move enough amex for a one way - probably just in PE since it looks pretty decent on CX. But I won't move the bulk of my points to avios!
That leaves 1 to .75 to move my MR to Delta or Asia Miles or ultimately about 1 to .625 to move them through SPG to another FFP. I'll probably park most of them in SPG till I figure out what to do. Asia Miles doesn't look like great value and Delta seems really convoluted - though it might be worth putting enough there for a one-way if I can make more sense of it. I'll do some more research on Delta.