Samba problems with virtualization

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http://serverfault.com – I have tried ubuntu and fedora, in vmware and virtualbox and am having a consistent problem. File transfers to win7x64 (host) are full speed, but file transfers the other way, win7x64 to linux, are extremely slow which makes the entire setup unusable. There are numerous references on the net to slow samba networking with virtual machines but I can find nothing up-to-date that fixes this. I don't even know how to approach the problem. Any guidance appreciated. If you have a working system, with fast file transfers both ways, with linux in a virtual machine on a windows host, I would like to kno (HowTos)