I know little about using Fraps for recording, but when i tested it, the quality of the video was pretty good, but what you want to do is compress it to a size which is reasionable for storage, upload, and download wise. This means you'll have to sacrifice some of the quality. Best size based compression codec i have ever seen is Xvid, Namely lord of the Rings SVCD DVD rip. the quality was high and the filesize was really low in comparrision to Divx compression ratios/quality. But better to go with Divix cause it's more widely used.
As for you battling your friend one on one, they truth of the matter is your friend is going to get owned, as a PLD does not have what it takes to beat a RDM who slightly looks after themself. Silencing him and taking away his buffs is the first part, you enhancing yourself defensivly isn't much needed, but it would leave a lasting impression on your opponent as to what they are dealing with. I myself was delightfully surprised to see how easily i was able to take down a Hume PLD and an Elvaan ninja in one on one. In Ballista RDM rule.