Cape Town for The Thrill Seekers: a Friday-to-Monday weekend

Run the flat, wide seafront promenade from Mouille Point to Bantry Bay as the surf turns gold; there are public outdoor gyms along the way.

Run off the launch site above Sea Point for a ten-minute glide over Clifton and Camps Bay; the pilot reads the wind, flights drop out in a gale.

A food hall of a dozen counters, with burgers, sushi and Indian under one roof, and live music on a stage; easy after a flight.

A two-hour loop with chains and ladders near the top and a 360-degree view of both oceans; start early to beat the heat and the queue at the ladder.

Walk backwards off a 112 metre cliff from the top cable station, with the Atlantic below; you take the cableway up and down.

Cakes by weight in a cheerful warehouse of a bakery; not dinner but a good recovery after two cliffs, with a flat white and a sandwich first.

Slow, long rollers on warm, shallow sand, and wetsuits provided; the colourful bathing huts behind you are the photograph everyone takes.

Fried hake with chips in a paper bag, eaten on the harbour wall with the seals begging for scraps; cash is easiest.

Nine kilometres of road cut into the cliff between Hout Bay and Noordhoek; a toll applies and the lay-bys at each bend are the places to stop.

The direct route up the face of the mountain: 700 metres of steps in about two hours, with shade for the first stretch and none after.

Ride down in the rotating cable car after your climb; buy a one-way ticket at the top, queues are shorter than at the base.

A steampunk cafe with a roaster in the window and a hearty brunch; the best flat white in town for the walk to the airport shuttle.