Two quick questions: How do I track my progress as an intermediate learner, and how do I improve listening speed?

I'm at the point in my Japanese learning where I have no clue what my progress is anymore. Some days I will feel really close to some form of fluency, other days… I won't feel close to anything at all. I've been doing it solidly for 3 years through various methods of material, both native and otherwise. My other problem is listening speed, this is another that varies widely day to day.