Normal downloads (games, demos, videos etc.) from the PS-Store can be paused and resumed at any time, but the firmware updates must be downloaded in one go. You can only cancel it, but then you have to start over later.
The firmware can possibly be downloaded on a computer and transfered by using a flash memory stick, or other portable device you have. Not sure from exactly where this download is done so other people have to come up with a link for it.
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PS3: DMC4, Uncharted, Heavenly Sword, Ratchet & Clank, Assassin Creed, Folklore...
PSP: Final Fantasy 1, 2 and Tactics.
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