G'Day
Since it is only 3.69Mb and not 300MB I can think of 2 simple solutions.
1) If your ISP allows emails of 4MB or more then check with the person/people you want to send it to and see if their ISPs allow emails of 4MB or more. If you and them can send/receive emails of 4MB then just attach the file to an email and send it.
2) If the above does not work you can use
http://www.yousendit.com/ you just put in email addresses, I just use temporary ones for both (I never use a permanent email address or the addresses of the people I intend to send the file to), uncheck the Remember Me box and then browse to the file and upload it by clicking Send It (leave your browser open while it is uploading). When it has finished emails will be sent to the email addresses you entered which contain a link. Just copy the link to an email and send
that to the recipients. All they have to do is click on the link and the file will be downloaded just like any other file avoiding email all together.
Note: if you use yousendit, there is a limit of 100 downloads and 7 days before it will be erased from their servers.
Geoff