Recover deleted XML and restore Ardour Files on Ubuntu

[wavesound]

Hi All Crying here!!!!!
I managed to backup then delete My Ardour and XML file on a large session.
( I hit move instead of copy!!)
I then emptied the waste bin!!!
 Is there anyway of restoring the Ardour and XML files from within MB32c?
The older backups just open with no Audio files as expected.

Teach me to backup my multitracks!!

Cheers all
Bob

[wavesound]

Just a heads up I stated a new session and had all keyboards  backed up
so just imported keys stems. The vocals and guitars I do myself so no problem there.
The danger of keyboard shortcuts:
ctl and drag move
Shift and drag Copy
So easy to miss hit the key, and it seems the files move quickly on SSD's
Cheers All