whoffman
There are two issues here. First: matching keys. A task has three potential identifiers:
1. ID (this is the sequential number from 1 to whatever). If you drag a task to a different position in the project, you'll note that the ID changed. If you insert a new task between two existing tasks, you'll see that the ID has changed. This, therefore, is not a good key.
2. Name. People regularly correct spelling errors or change the description of a task. This, too, is not a good key.
3. UniqueID. Open a project and display the column "Unique ID". Now, drag a task to a different location in the project. The Unique ID does not change. Insert a task and you'll see that existing Unique IDs do not change. Cut&Paste a task and you'll see that the task gets a new Unique ID. This is the best key you'll find but it, as you can see, has limitations.
Ditto, naturally for Resources and Resource IDs, Resource Names, and Resource Unique IDs.
The other issue, which no one has addressed:
Create a task with 5d duration and 5d work (make it run Monday to Friday).
Now ... post 3d of work. What do you want to have happen? Do you want the duration to extend? do you want to have the duration fixed? if the duration is fixed what happens to the missing two days of work? Now ... what happens if the task is constrained with a "must finish on" constraint?
When you're importing hours of work you need to consider how you want Project to respond to cases where the actual work doesn't match the forecast work.
Finally, click on File | Save As ... and set the type to XLS and then play around with export maps. Once you have a map exporting the data the way you want (you'll almost certainly have to create a custom map) then you can use that map to import the data.
The mechanics of doing this are really quite simple; the issue is: what happens when Actual Work doesn't match planned Work.
I expect you'll find that a simple import/export works for all the trivial cases; anything beyond that requires coding with VBA and a good understanding of the underlying algorithms that Project uses when posting Actuals.