it was 10-25 % weekly but im not gonna lie i gota a little lazy and forgot to do one for like 3 weeks.
Well if you forgot for a few weeks then of course they'll have crept up. Afterall there is nowhere else for them to go.
I'd recommend a 50% water change (if you have time).
Test before the change, and then after. With tap water levels as low as yours you should find (hopefully) that your 'after' test, is around half of your 'before' test.
And then once you've got them to a reasonable level, note it somewhere and wait a week.
A week later when you get to water change day, test the water and see what Nitrates are at, then do a % water change according to where you want them.
Example...
You do a 50% water change tonight taking your Nitrates down to 20ppm.
A week later you get to water change day and find your Nitrates are around 30ppm.
A 30% change will get them back down to 20ppm...yep?
Like you said, the 40-80 range isn't TOO high. But 20-40ppm is favourable. Particularly with your tap water results.
A little tip would be too add a few more live plants by the way. Although they are no substitute for water changes (as water changes do more than just remove Nitrates), they will help to keep the levels down inbetween changes.
