The charts are made in STRAVA on the Analysis page. I use the free version with an android phone.

Not much blowing through red lights, but good route planning helps.

Keep in mind that each person's commute is different. A few mostly green lights may be preferable to stop signs, even if one can get away with just slowing for the stops.

The new roundabout is frustrating, but I can get through it safely by strongly taking the left lane for a dozen blocks, and it is quick!

20 MPH for 7 miles should be easy enough.

I don't do it a lot because most of my rides are about 15 miles each way, and I don't want to be exhausted when I arrive. I still have to do whatever I had planned, and return home. But I will work more on conditioning.