Divide those speeds by 8 to give a result in KB/s (LW measures download & upload in KB/s)...roughly 155 KB/s download & 75 KB/s upload. Take off say 15% for overheads...130 KB/s upload & 64 KB/s upload. That's just theoretical though, doesn't mean that you're definitely going to get those speeds
Now have a look through this sticky (the first few posts by murasame) & it'll give you a guide to setting up your LW for best performance
Configuring LW for best performance
Your download speed depends on your speed & also the host(s) speed, how many upload slots the host has open, how many hosts you're downloading from etc.