Start descent at three times your altitude (in thousands of feet) to achieve a 3 degree descent. If you are at 45,000 feet, for example, round the altitude up to 50, just to make things easy, and start down at 3 x 50 = 150 miles out.
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Dutch roll is a type of aircraft motion consisting of an out-of-phase combination of tail-wagging (yaw) and rocking from side to side (roll).
You need to name an alternate airport on your IFR flight plan if, for the period of time one hour before and one hour after your estimated time of arrival, the weather is forecast to include a ceiling of 2,000 feet agl and/or visibilities less than three statute miles (the 1-2-3 rule).
(1) A rest required under paragraph (b)(1) of this section may be scheduled for or reduced to a minimum of 8 hours if the flight crewmember is given a rest period of at least 10 hours that must begin no later than 24 hours after the commencement of the reduced rest period.