Need To Recover A File I Deleted From My Ipod(external Drive)

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I deleted a truecrypt file that had a bunch of other files in it i need to get just one file back from it is it possible. the truecrypt file was 2 GB big but only had 500mb at most of stuff in it, i need to get another encrypted file out of that file that had my private info. how can i get this back preferably for free?

/ this was all stored on my IPOD as an external script:bbc_pop()

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i havent had a lot to do with ipod

but has it a search function

if you use windows

go to start- search-all files and folders.type the file name

and search for i it may still be on the sys


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