Umm, AO is slow in most programs, there’s no way around it. It’s more or less just a simplified version of radiosity and the more complex the scene, the slower it gets. 5 hours doesn’t sound too bad. If you want to realyl speed up things, check your number of rays and the distance thresholds. These are by far the most critical factors. Take them down to the bare minimum without producing noise. Other than that consider baking your AO into diffuse maps for al lstatic objects – will look the same, but b e much faster once you have the textures.
Geometry cannot be imported in AE (Why else would you then need Maya?). Render your scenes there and import the footage. AE willl only import cameras and Nulls. And like Colin said: Motion Tracking in AE is a merely 2D process. If you need real matchmoving, you need to buy additional software or update to Maya unlimited (with Maya Live).
Check your sample rate and compression settings. I strongly suggest you read the manual, you seem to have no idea how to handle even such a basic thing (no offence). Most likely simply your data rates are to high (or your system to slow, depending on viewpoint) to allow smooth playback. Also check your system’s audio configuration. It’s quite possible it introduces some delay.