To seal the foam use a non silicone sealant as once you use silicone it is impossible to get anything to stick to it when it leaks again. Suitable sealants include 3M 5200 and sikaflex.
Your support stroke failed because you tried to raise your body before you had the boat completely upright. It's counter intuitive but your head needs to be the last part to come up,roll your hips to bring the boat upright first, it's the same with rolling.
As you suspected the tight muscles is probably caused by not being used to paddling for four hours.
Looks like you are having fun.
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