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Garmin Express Update just wiped my entire watch - anyway to recover?

It's been nagging me to update for a couple of weeks, so I connect my watch to upload my activities and the update starts automatically. Then before I know it, some 30+ activities have been deleted with apparently no way to recover them according to customer services

Judging by these message boards, this *** happens ALL the time. Why? And why is there no inbuilt way to recover when Garmin allows this to happen so often?