You might have to wait for someone to show up who had downloaded it before and can upload it somewhere... And there are instructions in a lot of places around here... basically, you rename the golden update file to update.zip, then place it in the root directory of a USB thumb drive, then boot up your EE while holding down the rotate and menu buttons for at least 7-ish seconds.
And I think it may be worth re--upgrading, though there is no guarantee that any of the problems you are experiencing will be fixed...
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