Yeah I agree, I think the aperture should have been f11/16 rather than f22.
It was handheld and the camera, lense and flash weigh a bloody tonne. Also the deth of field is so small even at that aperture when focussing. I should have also used high speed sync with the flash as you say. May invest in a cheap ring flash actually.
But for £40 the macro adapter is pretty amazing, need to get a step down ring to attach rather than the universal mount.