johnb : I concur that ext3 copies to external USB drive are really slow. I seem to recall about 3MB/s, or ballpark 11GB/hr, having tried ext3 ages ago, and more recently NTFS. Pretty dismal really.
Black Hole : powerline networking has also been poor for me. After investigating, I found that this is not because of bandwidth but because of latency, so the TCP window limits the number of bytes in flight and cripples the bandwidth to maybe 4MB/s for me (well under half what the 100Mb net can do on a wired connection). I am soon going to be trying a "500Mb" powerline pair instead of my current "200Mb" units. (I originally just tweaked the kernel TCP/IP settings to make the TCP window bigger, but IIRC both the samba and FTP connections ignored the change.)
Regarding poor USB transfer speed, a while back I had suspected that the USB interface was just a bottleneck (hardware?). However,
alexp's 62GB/hr results with FAT32 are really impressive (and better than Ethernet's best possible performance). Sadly FAT32 is a non-starter for large files, but exFAT would indeed be fun to try (I've never used it myself though).
After installing the CF, I was pleasantly surprised to find that the native internal disk speed is actually really good (in excess of 40MB/s for both read and write for me when I tested again just now - while watching a HD channel).
Also, given alexp's results (which means the USB really is capable of decent speed), I now wonder why USB ext3 is so awful - given that it's a kernel filesystem driver. Perhaps it's the journalling? If so, turning it off might be the best way forward, as I'd expect it to have no more OS overhead than FAT32... I can't easily test this myself right now as I recently reformatted the external ext3 drive I was using to NTFS, after installing the ntfs package on my Humax
Luke: fair question. However, I'd have done it the same way as the OP and my reasoning would have been "don't take it to bits until the stuff is backed up"...