Need some help analyzing a .CAP file with wireshark

Hey guys, I need some help analyzing this network capture file: http://www.qfpost.com/file/d?g=tJfgHqq0z I've used wireshark a bit, but still can't get my head around how to extract information properly from it.

What i want to do is make a step by step report detailing what the user has done from the time the network capture started, until it stopped.

Hard trying to decipher it when you don't know where to start :-S.

Any help?