My 90 was like yours before I started playing with it, sluggish off the line, no go in any of the gears and although it would get up to 70 on a run it really wasn't happy and needed the throttle right down to stay there. I completely rebuilt mine over the winter and spent quite a lot of time and money getting it as quick as it is now. Now it will spin all four wheels if I really give it the beans out of a junction, pulls really well through all the gears and will hit 90 on the clock before the noise and general instability scares me enough to back off.
It's a 1991 Defender 200tdi with the standard LT77/transfer box and 235/85 mud tyres. So far I have done:
Cleaned and flushed the intercooler
Pipercross cone air filter
Terrafirma silicone turbo hoses
Terrafirma straight through stainless centre pipe
Made my own (also straight through) side exit exhaust that comes out of the rear quarter.
Fitted a boost gauge and raised the boost on the (standard) turbo to 1.2 bar
Adjusted the main diesel screw on the back of the IP in approx 3 turns.
Removed the viscous fan and fitted an electric fan set up I made myself out of bits.
Also what may help is I've replaced all the prop ujs, brake discs and pads, handbrake shoes, both rear brake calipers and all the diff and gearbox oils so there's nothing dragging or binding anywhere.
You will find with the adjustment on the pump there's a lot more you can do internally, however I've had good results just from winding in the main screw on the back. It's noticeably faster as a result just from that although I now get a puff of black smoke on start up where it was perfectly clear before, but I can live with that
I'll post some pictures up later if anyone's interested.