i have logged my hdv footage using premiere cs3 coming from z1

now i want to take it to AE and remove green screen and export.
this is where i get stock

what is the correct setting for the composition?
my thought is that square pixel is for web use correct?

when it comes to export what is the fastest way to export avi or qt?

i want to compress the hdv footage for web and so i can use compressions right cinepack and etc on it right?

can you guys recommend some decent setting so i can cut the rendering time?
i just tried to export a 10 sec section of the video so i can take it to sorenson for a test and it took more than 10 minutes.
here is my setting:
1440 by 1080 squre pixel
29.97
export as qt compression mpeg 4
quality max
millions of color
size current
bitrate 6400 kbits/sec


i have a dual core amd with 3 gig of ram
thank you for your help all...