Personally i just fly the plate at the speed i'm supposed to and read any special brief for the proceedure. As for the need to judge height over trackmiles ,well just how do you quantify an art form as a formula.
dont over complicate your life, look at the prog page (if youve got one ) track miles. If not artform applies.
Once on the gnd i tend to read the paper after i've calculated the radius of my walk around thus:
rain +1f/o= waving@drowned rat x speed of walk
So much theory and so few pilots.