OK, So Copying a 750MB film to my desktop PC, it's back to old speeds again...
2.5MB/S (after waking up the drive)
Running Top before the copy, CPU usage was 3% (Transmission was using 1%) The machine was doing nothing else at the time.
Now (During the copy, smbd is using 4%, php5 3%, Transmission 1%, kworker/1:2 1%) But load is 1.28 (PC is Dual Core)
Cut and paste from TOP
top - 02:32:00 up 2 days, 4:05, 1 user, load average: 1.16, 1.01, 0.54
Tasks: 127 total, 1 running, 126 sleeping, 0 stopped, 0 zombie
Cpu(s): 0.2%us, 1.8%sy, 0.0%ni, 51.7%id, 46.1%wa, 0.0%hi, 0.2%si, 0.0%st
Mem: 7792608k total, 6998268k used, 794340k free, 1044332k buffers
Swap: 3212284k total, 0k used, 3212284k free, 3684976k cached