IPhone 3 to 4.0.2 upgrade - lost contacts, messages, mail, calendar, notes

I have just upgraded my iPhone 3 to to the latest 4.0.2 OS. However, in doing so I have lost all my contacts, messages, mail, calendar and notes. How do I get all my lost information back.

Hi,
I Sync'ed the phone before I started. When I initiated the upgrade, it took ~ 2 hours to back up the phone and upgrade the OS. I was confident that if anything went wrong, I would be able to restore to the previous settings. However, the only restore option is to restore to factory settings - there is not option to restore to previous backup, or just restore only the contacts, messages, mail, notes or calendar.
Alternatively, is there any way to see the contents of the contacts, messages, mail, notes and calendar. If I have to, I'll type the important details in again (or go round to Steve Jobs house and ask him to do it for me!).
Can someone provide easy steps to fix my problem.
Thanks.

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