As you know, it is the only hilly area of note with any kind of remotely challenging terrain within a few minutes drive of where I live. I'm therefore up there quite a bit - usually 2 or 3 times a week running, cycling or just walking the dog. There are a number of quieter paths away from the hords (of which there can be many on a good day) and it's quite easy to get in 500m ascent over a 10km run. The only downside is there is no long continuous ascent. The most you can do on any noteworthy gradient is about 150m over about a 1km or so.
Plenty of good cycling to be had too. Some nice quiet roads and 5 notable climbs all within a few kms of each other.
I can give you a few pointers on routes if you are interested. I would offer to show you around but I very much doubt I'd keep up with you! 😁