Lost all my data after update How can I restore from MIOS backup

Hey just updated my system and lost all my work. How can I restore from MIOS backup? I downloaded the back from 2:PM today but can’t figure out which file to restore. The files seem different from when i do a backup. The resaon I am not using my back up from yesterday is I have done significant work since mid night. Can anyone help me?

There is a slight difference in either naming convention or compression type or something else (I cant remember exactly what at the moment cos its ages since I used it?); however I’ve used one of these backups and it works fine as far as I remember!