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if your on OSX its pretty simple to do on Quicktime Pro (will need to register to go Pro)
The only problem is exporting the converted movie is well slow with QT, so what I do is just save it as a .mov (doesn't properly flatten the movie this way, so only takes a few seconds), and then VisualHub (about $25 but is my MOST USED video conversion program ever) will 'flatten' the movie for you into raw .flv or pretty much any format you need.
Like I said, this is all OSX speaking....
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