First post, be kind

I've had the rower+PM3 for a while but only now connecting to the online logbook.
Did my workout, moved workout to card and connected with laptop, then uploaded to the online logbook.
Missed a step connecting to Strava, so deleted workout from online logbook (still exists on the card) but now I can't re-upload it, or un-delete it.
Is there a fix? The workout still exists on the card but won't re-upload as it knows it has been uploaded once (but doesn't know it got deleted...)
Secondary question, where in the online logbook (or laptop utility) can you download a .fit file? I could only find .csv...
Many thanks,
Tim.