I'm no fan of sprawl but Victoria is one of the least sprawling metro areas in the country. The physical extent of the CMA is about as narrowly defined as it could possibly be:
Selected CMAs:
Edmonton: 1,321,000 | 9,439 sq. km | avg. 140 per sq. km
Ottawa-Gatineau: 1,324,000 | 6,767 sq. km | avg. 196 per sq. km
Saskatoon: 295,000 | 5,891 sq. km | avg. 50 per sq. km
Halifax: 403,000 | 5,496 sq. km | avg. 73 per sq. km
Winnipeg: 778,000 | 5,307 sq. km | avg. 147 per sq. km
Calgary: 1,393,000 | 5,110 sq. km | avg. 273 per sq. km
Regina: 236,000 | 4,324 sq. km | avg. 55 per sq. km
Saint John, NB: 126,000 | 3,510 sq. km | avg. 36 per sq. km
Quebec City: 800,000 | 3,409 sq. km | avg. 235 per sq. km
Kelowna: 195,000 | 2,905 sq. km | avg. 67 per sq. km
London, ON: 494,000 | 2,662 sq. km | avg. 186 per sq. km
Moncton: 145,000 | 2,559 sq. km | avg. 57 per sq. km
Kingston: 161,000 | 1,939 sq. km | avg. 83 per sq. km
Windsor: 329,000 | 1,022 sq. km | avg. 322 per sq. km
Oshawa: 380,000 | 904 sq. km | avg. 420 per sq. km
St. John's, NFLD: 206,000 | 805 sq. km | avg. 256 per sq. km
Victoria: 368,000 | 696 sq. km | avg. 528 per sq. km
Guelph: 152,000 | 594 sq. km | avg. 256 per sq. km
http://www12.statcan...ndex.cfm?Lang=E