Here is a route I take with the guys at Bikesport on Wednesday nights during the summer, fall and spring. It pretty much hits all the spots you want and is a total loop of about 20 miles. It's a good route, traffic isn't too bad most of the time. No matter where you are inside the loop though, keep a good eye out for cracks in the road.

http://connect.garmin.com/activity/45149934