You can set the refresh rate for the Operations Console by setting the following registry key:
HKCU\Software\Microsoft\Microsoft Operations Manager\3.0\console\CacheParameters\PollingInterval
Values 0 – 10. 0 turns off automatic refresh and requires manual refresh via F5. The value 1 through 10 increments the refresh interval every 15 seconds. The maximum value of 10 is a refresh interval of 2 min 30 seconds. As you can see the root hive is the HKCU so this is a per user setting.
MP2XMLPRO is a GUI-tool by Tim McFadden that makes it easy to export/unseal any Management Pack:
A guy named Steve Bernard has also made a GUI-tool for unsealing Management Packs and his tool can also extract bundled binaries:
Forensics Control has published a list of 130 free forensic tools, chekt it out at http://forensiccontrol.com/resources/free-software/
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I found a really good article that describes how to move SCOM databases, it also describes the difference between a database that has been upgraded from 2007 R2 and one that was created during the installation of SCOM 2012: