Today I...

Although I've decided I need to get a cadence meter so I can make sure I'm spinning enough. Tried it on the way to work today and my pedal stroke doesn't feel completely fluid, when I'm spinning my hips are moving, could this mean the saddle it too high? (Combined with spds it would mean my knees are being pulled)

Could be, like you're reaching each time to hit the bottom of the stroke?

I presume you've checked basic things like how your kneecap aligns with the pedal or your toes when the crank is at a 3 o'clock position? Apparently you want them in a vertical line, there, which seemed about right to me - not knees behind the pedal anyway. But then some people reckon that's BS, for whatever reason. Fuck knows: http://sheldonbrown.com/kops.html