There is no direct way to estimate the distance but there is a way to guestimate this. Turn down the gain until you just don't hear the distortion anymore. Look at the number on the dial. I found that this is appr the distance in km (some say multiply by 1.5).
To hear which way they are going turn the gain up a notch until you hear a tiny bit of the distortion again and follow it to where it moves. It takes a while before you develop a 3d picture of what is going on exactly. With more contacts this is going to increase in difficulty.
The other questions cannot be calculated from the sonarpost. This has to be done by viewing the target.
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