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Malformed fit file

Hi everyone, I just recorded a triathlon on my newish Fenix 7 and the file wouldn't sync to my Garmin App. When i tried to upload it from the watch via my computer to Garmin connect it says 'file type not supported' and then when I try to upload to Strava direct it says 'malfomed fit file'. I tried to fix it using the garmin.kiesewetter.nl web address but that won't load at all on my computer. Does anyone have any othe suggestions about how I can recover the file from my watch? So frustrating! 

Thanks in advance for any advice!
Emma