We went for the medium hike (5.5km) and enjoyed the walk and the views. You can easily spot seals and we also saw a few whales far in the distance.
The walk doesn't require a high level of fitness but there is climbing involved so I wouldn't recommend it for small children and/or those with mobility issues.
I wish they had a snackbar or at least vending machines in the parking lot. After our walk we would've happily spent money on a cold drink or ice cream!
The cost was 40 rand/adult.
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