South africa metabolomics (#242)

* rough update of doc

* finish new lfq workflow descriptions

* update tutorial before workshop

* Update main.yml

* remove plaintext

---------

Co-authored-by: Samuel Wein <sam@samwein.com>

Author: t0mdavid-m

.github/workflows/main.yml

@@ -52,7 +52,7 @@ jobs:
           args: --cache --max-cache-age 1d './**/*.html' --timeout 40
 
       # upload html
-      - uses: actions/upload-artifact@v3
+      - uses: actions/upload-artifact@v4
         with:
           name: html
           path: build/