Over a gigabit ethernet connection, I get about 30MB onto the internal and 3-5 on a USB hard drive.
This is completely normal and about as good as it gets for LARGE files - if you are copying lots of small files, you will get much slower speeds.
It looks like you are on a 100mbit connection, so I'd say that sounds about right. You would think that it shouldn't affect the USB external hard drive speed...but you'd be thinking wrong, also make sure you do a test with a large file to get a true representation of the speed you can achieve, 500MB+ or so.
ps3haze - I love the fact that everyone has these grand ideas with no idea what they're talking about... I'm not saying that I've done anything, but I have a good understanding of the complexities involved.