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Download and install the 7-Zip compression tool There are many tools available to extract the content of a "rar" file. I find 7-Zip to be functional and lightweight
Get the VDI:
Download Puppy Linux using a bit torrent client here or FREE Direct Download from the Cloud from SugarSync:here . Puppy Linux is a very small lightweight Linux Desktop.
Uncompress the rar file.
Using windows explorer find the file that was downloaded with your bit torrent client
"VirtualBox - PuppyLinux-4.00-k2 [veedee-Eyes].rar"
Right Click on the rar file and select "7-Zip > Open Archive"
Double-click on the folder "VirtualBox - PuppyLinux-4.00-k2 [veedee-Eyes]" to view the VDI file inside the folder. "puppy-4.00-k18.104.22.168-seamonkey.vdi".
Click on the "puppy-4.00-k22.214.171.124-seamonkey.vdi" file in 7-Zip
Click on the "Copy Button" and select a location to put the VDI (Note: "You should put this file in the default VirtualBox VDI directory which can be found from the VirtualBox Manager - Menu ->File/Preferences")
Attach the VDI in VirtualBox
Create a New Virtual Machine in VirtualBox using the uncompressed VDI file as the Hard Drive
Click the "New" button
Enter the name "My Puppy";
Select "Linux 2.6" with the OS Type dropdown
On the "Memory" panel select "Next"
On the Virtual Hard Disk" panel select "Existing"
This opens the VirtualBox Virtual Disk Manager"
Select the "Add" button.
Select the "puppy-4.00-k126.96.36.199-seamonkey.vdi" file that was extracted in the previous steps.
Optional: (Configure VirtualBox General settings to match the site settings.)
Start the VirtualMachine
Click on the "Start" button on the VirtualBox toolbar
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