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You've got a single, old HDD attached via USB. There's plenty of places that could be the bottleneck here, but that's among the first I'd check. Can you actually read from that HDD significantly faster than your network transfer speed? Check that locally first. No use in optimizing anything network-related when your underlying disk IO is slow.
I have transferred a file from another container on the same computer to it and get 40+MBps. So there's something going on on the network.
That said, "The Network" is an old powerline adapter running up a floor through a wired router, so it's probably something to do with that. Not a big deal, it still works and tbh I don't see myself moving too many big files between the server and my PC so I can live with 40MBps between my containers