I think sleep certainly helps. I woke up with an idea. I have now setup a second router and attached the server to that. It seems much better. I think the reasoning behind this is not logic nut capability of the new router. It is the old router I had from virgin which at max allows 25mb through, leaving me with the rest for my main network.
Thanks for your help and i'm sure i will have many further questions on here throughout the day since I am a Linux and Citrix noob.
no problem. nice everything is working now =).