no pain during pool, a little achy later in the afternoon... so didn't go back and walk in the evening. Going to let it mellow down a bit. Only felt a little achey after sitting at work for a long time in the afternoon and a bit when going from bending over to standing (ex putting on shoes)
10 min warm up, 35 mins of fartlek w/ :30 to 3:00 on and 1 min recovery, 15 min cooldown.... took the hards only moderately hard since it was the first effort back, everything felt good and it was nice to get moving