I want to be able to convert the [power](http://en.wikipedia.org/wiki/Power_%28physics%29) required to do one exercise, specifically running down then up four flights of stairs, into terms of a run of distance **x** in time **y**.

I've found several work and power calculators online, but none of them include stair runs.

Here are the variables:

* **Mass**: 205 pounds (93 kg)
* **Height** (4 flights): 40 feet (12.2 m)
* **Angle of descent/ascent**: 30°
	+ Based on the height and angle this equates to 80 feet of total distance traveled each way (the hypotenuse), and 69.28 feet of purely horizontal distance traveled each way.
* **Time**: 30 seconds

How would you roughly translate this into the following format?

> 
> I ran **x** distance in **y** seconds.
> 
> 
> 

I'd appreciate either a general or specific solution.