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There is a slim possibility that your original file is still somewhere on the disc - I'm not sure if Windows (Word) will have actually have been so smart that it would use the same space.
So I think it is worthwhile having a look for a freeware undelete program. I used one recently for pictures (called photorec) which was brilliant.
Otherwise you should indeed be able to just convert an unprotected pdf back into text - I think even acrobat reader does this... If this doesn't work have a look at Okular on the LINUX kde desktop - that has an export to text function
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