Good to hear that you have been able to string some good training together out of what are really only (ok, lengthy) posts on a running board.
Let's go over some things quickly to make sure that what you have got is what you THINK you have got.
1. For a 6.10m/m 10k runner, the 7.45m/m long run for 2 hrs seems ok.. To confirm that it is as easy as it should be, check that your HR does not climb during the run. Meaning, if after 20-30 mins yr HR is 140, then at the end of the run it is still around the 140-145 mark... that it has not climbed to over 10-12 beats higher. If it has climbed, back off on the intensity a little till it stays pretty stable. The actual running pace is not important here, just be comfortable. Able to talk the whole way.
2. To actually run for 10 miles at 5k pace + 40 secs is no mean feat (unless your 5k pace needs serious revision?which it might). This is the sort of pace/effort we would expect in a marathon. So again, to make sure that it is still aerobic, check that the HR does not slope upwards over the course of the run. If it is 160 after 15-20 mins, then it should be no more than 163-165 at the end of the run (note, I always caution that you SHOULD be capable of doing more, although you might not do so). So, check that you are as comfortable as you believe. It is not too difficult to run 10-miles at this pace, but would you go another 5 miles? Another 8 miles? Unless you confidently believe you would, IF YOU HAD TO, then take steps to check that you are as "comfortable" as you are meant to be. I put comfortable in inverted commas, because it is relative to the effort. Ok, you don't want to run all day at this pace, but neither are you dying for the 10-mile mark to arrive so you can stop.
(Obviously when I talk of stable HR's, I assume the conditions remain the same: the route does not become hillier, the sun doesn't bake down on you and fry you...)
Assuming all of the above are alright (and here, don't be in a hurry, take a little time to be sure you are not pushing the pace even just a bit on these runs).
Now I would suggest you pencil in a low-key 10k race about 4 weeks down the road. By that time you are going to want the real truth about where exactly you are. And the only way to do that is to stand on a startline. (You don't say if you have run a race recently).
From now, keep the once-a-week 10-mile M-pace run (equivalent to 5k + 40 secs), although you can break it down into 2 x 30 mins, or 3 x 20 mins effort with a 2-3 jog in the middle, if you want.
One other time of the week build up to where you can run 5 x 2000m (5 laps) at 10k pace with a 2-3 min jog between each one. Here you might start with miles and move them up after 2 weeks. At this intensity, expect the HR to SLOWLY rise over the course of the session with each 2000m, but still not to uncontrollable levels. No sucking wind, panting breathing, or any of that stuff. With what you have explained, I would not expect this session to be too tough for you.
Then do the 10k race in 4 weeks and confirm exactly where you stand. If the race has gone well, you have been able to race hard throughout, stable pace and lifting it in the last mile, then it will be time to add in some 5k and even 3k paced training. Don't be disappointed with the 10k time (whatever it is, even though it might be a PR), this is just a time-trial in company, a reality check, there will still be a huge chunk to come off it after the faster training.
Make sure and do some of you easy running in the hills for now. Keep them aerobic, but lift the knees and work the arms, don't "shuffle" up them. Just relax on the downhills.
Check back in a few weeks if you have other questions. (of course, check back immediately if I have not explained myself well enough, and you still have questions).