best compression in Imovie quicktime?

I am trying to figure out what's the best compression for imovie quicktime. I first used the standard, "CD-ROM" quality (picking the Export option from imovie), that makes a 16MB out of a few minutes. The resolution is rather poor.

I then tried two other formats, one by selecting the "expert" mode, then the "Broadband-high" or the "LAN/Intranet" version. the Broadband-High is medium quality with 24MB, the LAN-Intranet is 46MB and the best quality in terms of resolution.

Both are a signficant improvement over the standard and stream just fine, including back into SL using the .mov format.

I think i'll go with the LAN/Intranet version, that seems very worthwhile.

Do others have other / similar experiences or suggestions?

Try these tutorials on my site Freevlog:
http://freevlog.org/tutorial/#compress
or one of these will give you even better quality:
http://freevlog.org/index.php/2005/10/23/compress-for-the-web-with-3ivx/
http://freevlog.org/index.php/2006/04/26/443/