can anyone point me in the direction of a good bandwidth usage meter?

needs:

free
relatively small file (well.... at least below 5 megs or sommat)
works on XP
works with Dial Up
can tell me connection speeds/amount downloaded/amount uploaded/amount of time online etc


i want to be able to leave it running in a corner of my desktop in a small window, for quick reference etc...

anyone got/or know of a proggy that does all that and is free?

cheers