How can i get my previous address book into my current email?

I use to use road runner as my email but always so slow so I started using Hotmail, had lots of problems with Hotmail so I went back to using rr but I can't get my old address book, I access rr via Mozilla and I didn't before. I can open my previous rr and all the addresses are there but can't figure out how to get them into my new account.
Thanks

Export them from where ever they are, either as CSV or LDIF format.
Import them to Thunderbirds address book. Tools (Alt_T) > import > address books

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