Typical mAh and C ratings?

I don't think so. There are too many differences.

For Li-ion cells I use the rule of thumb to use 1/3 C. So it would take 3 hours to unload. But I think for good Li-ion cells 2C should not be a problem.
Some Lipo cells can do even perhaps 10C.

There is also the temperature dependance and how full they are loaded and unloaded. I read that for militairy applicatons the Li-ion cells are loaded up to 3.95V, and for consumers 4.20V. Consumers need longer lasting devices and military need high reliability.