Andy, it took ages tying to upload the whole vid of Jack then the connection dropped and I had to start again, twice!
Third time I cut a lot off and changed it to MPG 4 with this (free)
http://www.squared5.com/svideo/mpeg-streamclip-win.html
Export your file to MPEG-4 iPod 320 x240 you will find an iPod button as you proceed through the process
gets you a very much smaller file size, and still pretty good quality. 7 minutes should be under the max allowable as MPEG-4, if it isn't then cut a bit off the original and convert again.