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Buy an extractor fan. You can get one like in the picture above for cheap ($15-30) You have to buy the plug and wire separately. (Think hardware stores)
Dont wory about an intake if theres anywhere in your tent that will let in air cracks etc then that would be sufficient. If not use your head maye undo the zip a little bit or open the door slightly.
Its rated 160 CFM If Homegrowns math is right that should work... I would find some kind of filter media to put on on the intake.Your total volume is 100 cubic feet, and you will want to "replace" the air every 1-3 minutes. I would suggest a 100 CFM exhaust