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To get your apps back just log into the iTunes store account you purchased the apps with and click "Buy App" on all the ones you have previously bought and you wont be charged a second time.
Are there any old backups listed under Preferences|Devices|Device Backups in iTunes? If so, you can restore one of these by right-clicking your device logo (when your iPod Touch is plugged in) and clicking "Restore from Backup...". I'm not sure whether there will be a conflict restoring it since you have updated to 3.0. I hope you can get some of your data back this way!
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