Set for 8 knots and forget it (in heavy seas, you won't make 8 knots, but don't worry about it).
If you want to get fiddly, go up into the tower, look for the RPM gauges, then adjust your speed until the RPMs hit 200. That seems to be the most efficient setting.
You can also prick your CE on the shoulder, take over his station, and do the same thing.
Fuel is the last thing you should run out of in SH3, either in stock or GWX. I regularly come home from 50+ day patrols with enough fuel to stay out another 20 days.
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"Well, now, that's true... the IXC is a bit of a chick magnet..but you really can't beat the VIIB for off-road fun."
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