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How to restore iCal and Address Book from my iPod mini.

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I used to back-up my iCal and Address Book to both my Nokia phone and my iPod mini twice a day. then over Christmas my laptop hard drive and my phone both broke within 2 days of each other. Ouch! My only copy of my addresses and diary are now on the iPod. I could spend days reading the data and type it into to computer manually, but there has to be a way to do it automatically. *Mustn't there?*
The best answer: Similar problem here,
I have a month-old archived version of my AddressBook, but today my entire rolodex vanished when the program froze and I force quit. I have a much more recent update on my ipod and have made significant additions/editions in the past month. Can I retrieve all that data from my iPod??