With DOMS in my glutes and hams, today was never going to be a PR, and it took a while to get going.
As I got further into the run and my muscles freed up it became a fairly enjoyable run, but I was careful not to push it too hard.
Ended up doing 4.35 km in the 30 minutes at an average pace of 6:54 mins/km, average heart rate of 147 bpm.