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Defragging a Windows XP Machine ?

Hi guys am a bit of a luddite. My machine is running slow & I think I need to Defrag it to neaten up the files & gaps.

Today I deleted GBs of big chunky AVI files some > 300MB mostly Channel 4 On Demand Stuff.

Is there a decent free Defrag Utility for XP that does not put adware/search toolbars in IE ?

Or is there a defragging utility within XP

Many thanks in advance !