Hi,
I usually study my games from a tournament by myself, making notes, opinions etc, adding variations etc.
I then use an engine to see if I was on the right track, it would be better to go over the game with a friend, preferably stronger than you, in my case I use an engine.
I have only played a few but I really enjoy the 45min time control on here as you get a better quality game, trying for the full time control takes up too much of my limited spare time. You would then download the pgn of the game and again study it first without an engine.
I have played too many blitz games and haven't learned much from them, except I am rubbish at Blitz!.
There are many ways to improve, this is just my own way of doing things.
Good luck.
I've been looking around on the 'Net and have seen that the best way to improve in chess is to play standard time controls and to analyze your games afterwards. Any tips on analysis/general improvement?