A quantitative analysis of Microwave Induced Optical Nuclear Polarization (MIONP) on crystals of fluorene-h., doped with phenanthrene-d., at 75 GHz and 1.4 K is presented. Two effects are studied in detail: the nuclear spin diffusion barrier and the phonon bottleneck. Experiments are presented that allow the identification of the proton spins on fluorene-h., molecules located inside the nuclear spin diffusion barrier surrounding phenanthrene-d., molecules excited in the photo-excited triplet state. Using this result the experimental values for the triplet spin-lattice relaxation (SLR) rates and the nuclear SLR rate can be related to each other without any fitting parameter. Microwave frequency and magnetic field modulation are used during MIONP to prove that the triplet SLR is phonon-bottlenecked, Subsequently a quantitative analysis of MIONP in the system fluorene-h., doped with phenanthrene-d., is obtained.