Well I can't really answer your first question but I'm currently using a whitewater block with a heater core and 1/2in clearflex 60 so i suppose I can give firsthand advice on this. Im using an eheim 1046 with this setup and its giving me temps of only 9C above ambiant measured with the oh so inaccurate motherboard sensor. A beefy pump should not be required by your setup.
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