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Best Memory timings with Intel D915PBL

I have the Intel D915PBL motherboard with 512mb(getting 1GB) DDR2 533 memory. CPU-Z says it can handle 5-4-4-11 and 3-3-3-8

Does anyone who has this board know the best settings to get max memory performance. Should I go with the 3-3-3-8, default of 4-4-4-11, or 5-4-4-11 if my board takes it.

Also, cpuz shows my P4 560 3.6GHZ constantly switching between 2800 and 3600, thus the multiplier keeps chaning between 14 and 18. Anyone know how to keep this constant. I dont' see where to do it in the bios even though in recovery mode I can switch on user defined.

Thanks
 
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