Rowing (5000 meters)

Use good form.
Do: 5000 meters in BEST mm:ss

   Bicycling (30 minutes)

On the road or stationary, just ride. Track your distance, if possible. If you don't have an odometer, estimate.
Do: BEST miles in 30 minutes

   Rowing (4x500 sprints)

These are sprints, so do your best times.
Do: 500 meters in BEST mm:ss
Do: 500 meters in BEST mm:ss
Do: 500 meters in BEST mm:ss
Do: 500 meters in BEST mm:ss

   Running (2 mile tempo pace)

"Tempo pace" is 85-90% of your maximum heart rate, or fast enough to make conversation impossible but you'll still be able to speak a short phrase. It's uncomfortable but not painful; 30-40 seconds slower than your best 5k pace. Tempo runs are great for improving speed in longer runs (5k and up) and are usually run in intervals of 2-4 miles, depending on your goals.
Do: 2 miles in BEST mm:ss

   Rowing (2000 meters)

Use good form.
Do: 2000 meters in BEST mm:ss

   Rowing (2000 meters)

Use good form.
Do: 2000 meters in BEST mm:ss

   Bicycling (10 k)

10 kilometers is about 6.2 miles.
Do: 10 kilometers in BEST mm:ss

   Running (1.5 miles)

1.5 miles is about 2.5 kilometers.
Do: 1.5 miles in BEST mm:ss