Use the 3x table. Profile is height in 1000 of feet x3nm + a bit to slow. Say ~5nm from 300 to 250 kts, ~5 to slow from 250 to 170 kts.
So eg:
If you are #1 to land at FL200 at 300kts you should be 20x3 +10(to slow)=70 track nms out from threshold.
If you need to be at a hold at FL60 210 kts, and are at 330 you need (33-6)x3 + ~7= 88nm, if you are closer than this you are high.
6000' at 170, you need 18 track miles to run.
Works a treat, speedbrakes or other 'let down aids' will not be required unless ATC step in with restrictions.
If you are high, and it's practicable, try winding the speed up to regain the profile. If not speedbrakes until profile regained.