sorted the problem:)
went through all the things that have run or been installed in the last week , and the only thing that ive changed is the fact i installed windows xp service pack 2
i have now uninstalled it and the lag problem went straight away.
now im no pc genius and i have no real idea why this would affect
my internet connection, but it did!
must have to do with the advanced security of sp2?
something to do with filtering the connection?
anyhow its fixed im happy
just dont install SP2!!!!!!!!!!!!!!
i was told it was trouble
and since my os was fine b4 it, if it aint broke dont fix it