The Garmin track of the Cape Point course during a training paddle last year.
Well by now you should be starting to feel that bit fitter, the blisters are replaced by ca lases and the speed readings on your Garmin should be edging upwards with each interval, I know mine are. 

I have put up the Garmin track of a paddle I did last year, which has been put onto Google Earth so as to show exact distance ( 50km). This paddle was done in very flat conditions with very little wind or swell and a light head wind on the way to Fish Hoek hence the not so  straight line, as would be the case with runs from the point to Fish Hoek in  a South Easterly down wind.
View to Fish Hoek as you round Cape Point
Well here in Cape Town the Weather is looking a lot more Summer like next week, few days of South East and warmer days, so in the usual tradition the DWASOPE ( Dave Williams Ashman School of Paddling Excellence) will be starting there early morning swamp( Sand Vlei) training from Thur 1st of October at 5 45am....all welcome great vibe,all  caliber of paddlers and a lot of hard paddling......Please join.
Week 3 of 14
Mon 28 Sept : Rest
Tues 29 Sept 10 km club Time Trial
Wed 30 Sept Warm up 10min,  4 x 6min (2 min rest between), 4 x 2min (1min rest between) Warm down
Thur 1 Oct 10 km steady in a bunch rotate the pull every 5min.( pull, diamond, sidewave,sidewave,pull etc)
Friday 2 Oct Rest or if you are up to it 4 x 2000m
Sat 3 Oct 2 hour  out and back paddle, NB you need to take juice
Sun 4 Oct 1 hour down wind

If you are doing the Fish River Canoe Marathon on the 2nd and 3rd Rest Thursday and Sunday. Good luck enjoy and come back ready to hit the Cape Point training HARD.