While in space, I believe the generally accepted answer is yes - i.e., ingame align times, warp speeds, gate jumps, titan bridges, etc etc are all acceptable as IC claims.
The moment you drop out of space, however, things become a bit trickier.
First there's docking - I personally consider the instantaneous way it occurs ingame to be non-IC, in part because it is possible to reach a docking radius while your ship is still physically kilometers from the station. Of course, even that aside, going from "pulling into the docking bay" to "in your hangar, with your ship hooked up to the stations' systems and ready for cargo unloading" in under ten seconds is a serious stretch (nevermind that some stations appear to be kilometers long on the inside - I'm looking at you, Amarr stations).
Then there's cargo. In some instances it kinda sorta makes sense that it'd at least go quickly - a cargo container being loaded aboard an industrial, for instance. In others, it's more difficult, particularly when loading lots of small things or entire fitted ships into a maintenance bay; these things would probably take a decent amount of time realistically. Regardless of the scale, I do not personally consider it canon that we can instantaneously load and unload stuff from our ships.
Fitting, of course, must take longer than 'instantaneously' as well - especially when you are looking at equipment for larger hulls. Moving frigate-sized turrets on and off of my dreadnought in under a second? Yeah, no.
Depending on you computer, getting out of your pod can actually take a little while ingame (lolcarbon), but even then waiting a minute or two to go through the entire process of decanting the pod, detaching the connections, getting out, washing off, and dressing up seems a little fast to me still. I'm more in favor of this taking 5-10 minutes for a veteran pilot going through practiced motions, maybe faster if you're scrambling in a rush.
A final addendum to my initial point about in-space actions: I realized that there is one thing I would consider highly non-canon in space: Anything involving in-space used of a ship maintenance array or fitting service. The reasons are the same as I describe for docking and fitting above: These things happen instantaneously ingame, with our ships vanishing the second we leave them despite the size. Even with frigates, I just can't rationalize a jumbo-jet sized object being prepped for launch from a hangar, launched, our pod inserting itself into the ship, and systems being connected and brought online... in less than three seconds, at most.
Disclaimer - my opinions here, yada yada.