What is the best time and route for my commute from Menlo Park to San
Francisco?

I'm living right around Dolores Park, in San Francisco. I commute from
a job right on the 101/Marsh Rd. entrance. I've noticed that my
commute times vary quite widely. I'd like to know if there is any
empirical evidence out there that can guide me in my quest for the
shortest commute. I've tried several variations on route, including:

taking 101 to 380 to 280, getting off at San Jose and navigating to
Dolores Park
taking 101 to Cesar Chavez, turning on Van Ness, Valencia, or Dolores
taking 101 to Vermont St, taking 16th st to Dolores

I've also found it hard to predict what time of day is the best to
travel. Some days, 7:00AM had an hour of traffic. Other times, 6:30pm
has almost no traffic.

So, I'd like evidence for the best time/route to go. My ideal answer
would have a breakdown, by day and time, with the best routes to and
from work. For example:

Mondays, leaving before 7AM, take Cesar Chavez to 101 to Marsh
Mondays, leaving between 7:30 and 9AM, take San Jose to 280 to 380 to
101 to Marsh
Mondays, leaving between 4 and 5pm, take 101 to 380 to 280 to San Jose

etc. I would like these recommendations to be based on some web-based
information source that I can verify to see why they are optimal.

Thanks!