Cyanobacteria is also popping up on the dense branches/leaves of my limnophila sessiliflora plants (the inner branches where there isn't much flow). It is not growing on any other plants which are more exposed to good flow so I don't see the growth of cyano as being caused by low nitrate
The problem here is the same as the 'low phosphates' problem I would assume.
You can have a tank with plenty of everything in it however half the tank or as you can see just some areas have 'deadspots'. This means tha circulation in some areas is not moving the nutrients in as quickly as others and therefore some areas the plants are defficient where other areas aren't.
That is where the flow comes in. Its like a delivery company that doesn't has enough vehicles but they aren't spread out in the right regions meaning some regions get superb service where others get delayed deliveries etc.
The flow is the vehicle that transports all the nutrients (including CO2) and therefore if the flow in one area isn't sufficient then it will not receive enough of the nutrients and therefore gives the impression that not enough flow is just a myth. It isn't though.
Therefore you may have low nitrate in the area the Cyano isgrowing and you may have low phosphate in the regions where the GSA is growing. The glass is one of those problems that may not really be affected by phosphate. Like I said many people have left it to run its cycle for 3-4 weeks at which point it looks disgusting and goes from green to brown to yellow in some places. A crusty texture/appearance. At this point turn the filters off, scrape the algae off the glass whilst holding a net below to catch most of it. After you've done that get out your syphon and suck up the rest from the substrate and voila. After 1 cycle (or 2 in some cases) the problem is gone for ever. No idea why but many have shown this to be effective and an accurate method.
As for the spores question. All algae is spread through spores just as most plants in the wild grow from seds that are blow in the wind or transported by creatures. The spores in most cases are at a level where they are invisible. In some cases they are very visible and this is where you se green water.
Once the spore attaches to an object it just grows. UV will kill free floating spores just as they kill parasites. If the plants or fish could pass through the UV they would also be killed. So a UV will kill these free floating spores but just as parasites once they find a host (attach themsleves to plants/fish) they can then no longer pass through the UV.
I think you will get to the stage where you are fed up with the internals and all the space they waste and ditch them in favour of an external. At this point if you get something in the 1200lph or a little more maybe you will find that flow is improved massively. Then you may also find these 2 problems disappear.
Experience helps really. We always suggest to newbies that you MUST put fast growing stems in from the start and have 75% substrate coverage or you will get an algae farm. However once you gain experience/confidence/ability this is not a MUST anymore.
For example I used to have algae problem on new scapes in the early days. This was even though I had fast growing stems in. Without it would've been worse. These days I plant up and never use fast growing stems. In some cases I don't even put in 25% substrate coverage. I don't get the problems though.
Keep on with the patience though. I'm sure you can see that in the last few months the tank has gotten better and better as you've made improvements. You'll reach a point eventually where you have the perfect balanced setup and the know how to go with it which will then give you the option of not having to worry about anything if you decide to rescape from scratch. You'll just take everything out. Rescape with brand new materials plants and then put the fish back in without no problems whatsoever.
AC
As for the no more room for powerheads etc. I agree but this is why we suggested ditching the Cayman and getting a larger external filter. That would've actually given you more room than you had before whilst increasing the flow sufficiently. Then if necessary you could've just used one Koralia to 'boost' flow.