I've restored everything I can, and my heartbeat is now retreating. For now I have a 1Gb card, as I don't want to put the 16Gb back in, I am wondering though if its the cards fault, the phone was at the lock screen when it crashed, and was coming from a boot, meaning that the processor could have been running at 1190400 max. Now set to 1113 max.
The previous .md5 issue probably means its time for a new card anyway, its 2 years old now and I think they saw me coming. The adapter has a Transcend logo, the card does not!