Server cant keep up and says I move to quickly

[The_Clinery1]

I run a modded server for me and my friend and it always says it cant keep up, and when I fly with my maxed out Draconic Armour it says "The_Clinery1 moved to quickly!" this greatly impacts exploration because I sometimes cant move anywhere because it just brings me back to the same spot ie im at 100 80 100 and I hold W and I move to 120 80 105 but it brings me back to 100 80 100 once again because it cant keep up! Please help. I have also attached the log: latest.log, the fml-server-latest.log wouldn't upload.

[The_Clinery1]

This is the link: https://gist.github.com/anonymous/b7fd9fb5b7e994d24977a45e07a9ba11. I am running a Dell Inspiron 3650 w/ i7 6700, Amd Radeon R9 360, 16GB RAM, 256GB SSD, the server is on an external 3TB HDD R/W of ~80MB/s, Windows 10 Pro.

Edit: I give the server 5GB ram MAX but give an initial heap of 3GB.

Edited July 7, 2017 by The_Clinery1

[The_Clinery1]

Ok thanks, How do I do that?

Edited July 7, 2017 by The_Clinery1

[The_Clinery1]

I may have found a possible but expensive solution, I moved the server files to an internal 2TB 7200rpm HDD and it is working better so I think that getting another internal SSD would solve the problem.