Adobe Premier Help with Insta 360 One R

I'm almost a complete video editing newb. I've done basic stuff in the past but not much and not recently. I've just bought an Insta360 One R Twin action camera and yesterday I was using the 360 camera mod. I shot a series of videos and wanted to edit them together. I understand that the Insta App doesn't let you edit separate clips together so I installed Adobe Premier Pro (I have it as part of my subscription but not used it before) and the Reframe plugin which allows you to change the angle of the camera etc.

I edited together a short 3 minute sequence and added a single music track. I'm not looking to ever post anything on YouTube, just want stuff for personal use and maybe uploading to Facebook for family and friends.

In the Reframe plugin I set the Projection for each clip to GoPro 4K 16:9 3840x2160 and set sequence to 3840x2160. When I exported the video I'm guessing I didn't set the output size correctly as the resulting video was 5760x2880 and weighed in at nearly 32GB despite being 3mins long. Also when I played it back, the video was really slow and jerky.

I reset the Projection for each clip to be GoPro HD 16:9 1920x1080 and did the same for the sequence. When I exported I set the Output to match the source and the resulting video file did now measure 1920x1080. The file size had come down to around 5GB but again the playback was really slow and jerky.

Can anyone use Premier Pro with the Insta360 One R tell if I'm doing something wrong? I don't know if it's something I'm doing or whether my Mac just can't cope. That said the individual source video files play perfectly in the Insta360 App on my Mac so it seems to be a Premier/Export thing. My Mac is an iMac 5K Retina Late 2015 3.2GHz Quad Core i5 with 24GB RAM. When I've done video stuff in the past on it, using videos from my Canon 5D, it's been fine just that rendering takes a while.
 

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