Amazing guide, if you don't mind though, here's quests for def/prayer exp so you don't have to train them.
(taken from Nacho's guide on runescapecommunity)
The Fremennik Trials
Reward: 2,813 Defence Exp, Ability to wear Fremennik helmets (Berserker, Archer, Farseer, etc…)
Dragon Slayer
Reward: 18,650 Defence Exp, Ability to wear Rune Platebody and green dragon-hide body
Monkey Madness
Reward: 20,000 Defence Exp (Choose the option that does NOT focus on defence), Ability to wield the Dragon Scimitar, Require for part of Recipe for Disaster.
Nature Spirit
Reward: 2,000 Defence Exp, a required sub-quest for Recipe for Disaster
Holy Grail
Reward: 15,300 Defence Exp
In Search of the Myreque
Reward: 600 Defence Exp, Shortcut to Barrows (a decent money-maker)
Heroes Quest
Reward: 3,075 Defence Exp, Ability to access Heroes Guild, Ability to wield Dragon Battle Axe and Dragon Mace
This is a list of quests that are optional (for the most part) that give prayer experience. Doing these quests will also give you the ability to both wield the Barrelchest Anchor, and fish Monkfish, if you have the required fishing level.
Holy Grail
Reward: 11,000 Prayer Exp
Swans Song
Reward: 10,000 Prayer Exp, Ability to fish Monkfish
Making History
Reward: 1,000 Prayer Exp
Mountain Daughter
Reward: 2,000 Prayer Exp, Bear Mask
Recruitment drive
Reward: 1,000 Prayer Exp, Ability to wear Initiate Armor
Restless Ghost
Reward: 1,125 Prayer Exp
Priest in Peril
Reward: 1,400 Prayer Exp, Ability to access the Kingdom of Mortania
Ghosts Ahoy
Reward: 2,400 Prayer Exp, Ectophial, Ability to access Port Phasmytus free of charge
Rag and bone man
Reward: 5,500 Prayer Exp
Rum Deal
Reward: 7,000 Prayer Exp
Spirits Of The Elid
Reward: 8,000 Prayer Exp
The Great Brain Robbery
Reward: 6,000 Prayer Exp, Ability to wield the Barrelchest Anchor
After completing the above quests, you should have roughly 45 defense and 44-53 prayer. If you do not have one or either of those, try to find quests that will put you at those levels. I DO NOT recommend training your defense or prayer, as it could potentially ruin your perfect rune pure.