A reasonably fit person should be able to,
Jog a mile, on a paved surface, in 15 minutes.
Carry their own weight up a flight of stairs.
Walk at their own pace, an almost indefinite distance, at least 100 miles in 7 days.
Swim, any style, for 1000 feet in freshwater.
Cycle a mile in 4 minutes.
Cycle 100 miles in a day.

(not claimed to be original but I cant remember the source)