Hi Joe
From your selection of places I can tell you prefer mountain weather. I have two very special places, one in the north and another in the south in the 'Sierra' (Andes region of Ecuador).
The first one is Mindo, this is a very popular daytrip from Quito- only 2.5 hours by bus. The town has 19,000 hectares of protected rainforest (Mindo-Nambillo Cloud Forest). If you are into nature, this place is really a must. Mindo is world famous as a birdwatching destination but there are plenty of other activities on offer such as tubing, rapelling, ride, canoppy. The climate is mild, probably the best time to visit is between May and December when the weather is drier. The weather in Mindo is mostly cloudy but not cold. It rains most in January to April.
The second one is Vilcabamba. If you love perfect year-round weather, you'll love this little village. It is located in the Loja province. The scenery is fantastic all the way, is a transition zone from highlands to tropical foothills - Oriente. It is a peaceful valley, a good place to recharge batteries if you are looking to relax.
I am not a city kind of person, when travelling, I do prefer natural quiet environments. From my travel experience in Ecuador, I think a one or two nights stay are enough to capture the spirit of any small town or village. There is plenty to explore in this beautiful, small country.