Have you heard of a utility called PingPlotter. Running from a windows PC it can show you the path through the internet and the varios delays going through each hop. Once you are outside of the VM network there is very little you can do to remediate any long delays between hops.
However Ping Plotter gives you an insight to what is happening on the Internet.
Some ISP's can and do deschedule Ping packets if the network is congested. Ping Packets can be seen as Low priority and hence descheduled whilst VOIP packets are time sensitive and are hopefully expedited.
You connect to your hub, and don't log in, but click "check router status". Post the contents of the tabs titled Downstream, Upstream, Network log in replies here as formatted text (not images, or links to images), ignore any "correct highlighted errors" messages. One of the forum regulars will take a look for any obvious power, error to noise issues, and suggest further steps.
You can also visit Thinkbroadband.com create an account and set up a Broadband Quality Monitor, which will continuously monitor your connection (so long as your IP doesn't change) and provide a useful chart of latency and any packet loss.
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I usually do get closer to 200MB, no worries on that front. I always use cabled connection. Regarding other devices, there are others that are connected but no active download or massive data transfer that would cause spike to upwards of 200.