first question, is there any way i can track my BB/100 rate without pokertracker? (besides looking through all my HH's and figuring it out manually lol)

second question, I've heard a good winrate is like 3bb/100 hands (if I'm remembering this right)...Since I have no idea what my BB/100 rate is, is there some kind of formula I can use to figure out roughly how much I should be averaging/hour? I play 5 tables on .25/.5 nl ps. of course there's variance but still it would be nice to have something to aim for overall.