okey starters the best mining training is to mine iron and either bank or trade to another user. you could also drop it thats about as fast as banking it. power mining iron gives best effect because of how fast you can mine it after lvl 50 and how fast it respawns on pretty full worlds. for atk and def the only things in f2p that are any good thing to train on are the ankou in the security stronghold(since your just coming abck from a break i guess you dont know about this. its a new dungeon in the barbarian village you get 4 emotes, 10k and a nice pair of boots from it. you can also if you kill the right monsters get the skull scepter which teles you to barb ville.) the ankou have 3 different lvls and have really good drops. Id also raise your cooking to 80 and fishing to 76, smithing to 70, range and mage to 70, and wc to 75 just for mages. other then that you should be good.