thanks for coming back to me theveterans.
I just swapped the antennae's over so the grey is going to 1 on the card and the black is going to 2 (I think).
So now really weird (but better than before) is I'm getting the following results:
Speednet - 2.4g - 0.7 download and 0.66 upload.
5g - 15.34Mbps download and 0.76 upload.
With copying the same file again I get:
2.4 - keeps disconnecting so couldn't get a reading
5g - slightly better around the 2.5 MBs (from the windows screen that pops up when copying)
I'm a little confused now. I've got it connected to 5g and i can stream a 1080p movie without any buffering which is what i was after butI'd like to know why it's not connecting well on 2.4.
Any clue?