Fix: bad markdown syntax

content/posts/bienfait-recuperation.en.md

@@ -20,9 +20,9 @@ Well, the last two times I tried, I did too much, too soon—and boom, knee trou
 ## What went wrong
 
 A few small things threw the plan off a bit (some of which I’ve already talked about here):
-	•	My Polar watch, which thinks I’m running all-out even when I’m barely jogging, drives me mad (or maybe it’s just me being too attached to what the watch says).
+- My Polar watch, which thinks I’m running all-out even when I’m barely jogging, drives me mad (or maybe it’s just me being too attached to what the watch says).
-	•	Those sudden urges to pick up the pace, even though I know that, at my current level, and especially this early in the process, that’s exactly what I shouldn’t do.
+- Those sudden urges to pick up the pace, even though I know that, at my current level, and especially this early in the process, that’s exactly what I shouldn’t do.
-	•	The training programs on the watch (yes, her again) aren’t ideal. For instance, I set up 5 minutes warm-up, 30 minutes easy run, 5 minutes cool-down—and somehow end up with a 35-minute session. Not dramatic, but messy when you’re trying to keep progression under control.
+- The training programs on the watch (yes, her again) aren’t ideal. For instance, I set up 5 minutes warm-up, 30 minutes easy run, 5 minutes cool-down—and somehow end up with a 35-minute session. Not dramatic, but messy when you’re trying to keep progression under control.
 
 Nothing serious, though. All fixable.
 
@@ -30,27 +30,27 @@ Nothing serious, though. All fixable.
 ## What worked well
 
 Because not everything went wrong—far from it, actually.
-	•	I’ve stuck to the plan. No skipped sessions (just one delayed by two days, for a good reason), and no extras because I got the itch to run. Two sessions a week, no more, no less.
+- I’ve stuck to the plan. No skipped sessions (just one delayed by two days, for a good reason), and no extras because I got the itch to run. Two sessions a week, no more, no less.
-	•	I listened to my body. The delayed session came from a slight knee concern—I decided not to push through it and waited to see how it felt.
+- I listened to my body. The delayed session came from a slight knee concern—I decided not to push through it and waited to see how it felt.
-	•	I planned my winter training! Maybe a bit premature, but at least I know where I’m going. That’ll help keep me from rushing things. The goal—running an hour comfortably—will come gradually.
+- I planned my winter training! Maybe a bit premature, but at least I know where I’m going. That’ll help keep me from rushing things. The goal—running an hour comfortably—will come gradually.
-	•	I found my rhythm, both in pace and heart rate. Using my min and max HR, I built a more coherent set of training zones using the Karvonen method—no more running at threshold when I’m supposed to be easy! And for pace, I finally settled into the right endurance tempo. Maybe it’s my school-days habit (I loved the 1000m), but I used to start every run too fast. Now, I’m finally getting that steady rhythm in my legs.
+- I found my rhythm, both in pace and heart rate. Using my min and max HR, I built a more coherent set of training zones using the Karvonen method—no more running at threshold when I’m supposed to be easy! And for pace, I finally settled into the right endurance tempo. Maybe it’s my school-days habit (I loved the 1000m), but I used to start every run too fast. Now, I’m finally getting that steady rhythm in my legs.
-	•	I built in a recovery week after four uneven ones—I could feel the fatigue creeping in. The idea wasn’t to stop completely, just to do two easy 20-minute sessions on mostly flat terrain (and definitely not accelerate uphill). Nothing more, but nothing less either.
+- I built in a recovery week after four uneven ones—I could feel the fatigue creeping in. The idea wasn’t to stop completely, just to do two easy 20-minute sessions on mostly flat terrain (and definitely not accelerate uphill). Nothing more, but nothing less either.
 
 
 ## What’s changing
 
-	•	Regarding the watch: I’m ditching the all-in-one programmed sessions with warm-up, endurance, and cool-down tied to heart rate zones. If it vibrates every time I go uphill, it ruins the vibe. From now on, I’ll start the watch after the warm-up, set only the desired running time, and cool down with the watch off.
+- Regarding the watch: I’m ditching the all-in-one programmed sessions with warm-up, endurance, and cool-down tied to heart rate zones. If it vibrates every time I go uphill, it ruins the vibe. From now on, I’ll start the watch after the warm-up, set only the desired running time, and cool down with the watch off.
-	•	Stick to the sessions as planned. With structured workouts, I’ve included both endurance and slightly faster runs. The goal is to keep it framed, not random.
+- Stick to the sessions as planned. With structured workouts, I’ve included both endurance and slightly faster runs. The goal is to keep it framed, not random.
 Still, gotta keep the joy in it.
 
 
 ## For next month
 
 I’ll increase the load very gradually—no more than +10% per week:
-	•	Week 1: 2 × 33 min
+- Week 1: 2 × 33 min
-	•	Week 2: 2 × 36 min
+- Week 2: 2 × 36 min
-	•	Week 3: 2 × 40 min
+- Week 3: 2 × 40 min
-	•	Week 4: active recovery — 2 × 30 min, or maybe 3 × 20 min?
+- Week 4: active recovery — 2 × 30 min, or maybe 3 × 20 min?
 
 Bit by bit, endurance is settling in.
 Let’s see next month if consistency really pays off.