Without the concept of wavelength, frequency and speed of travel have nothing to do with each other.
Wavelength x Frequency = Speed
The frequency of visible light is several orders of magnitude greater than your microwave oven.
The wavelength of your oven is measured in centimeters 12cm (2.45 Ghz).
Visible light is measured in nanometers. Red is around 700nm (428,000 Ghz), a nominal green is about 525nm (570,000 Ghz).
So, in this microwave experiment we are measuring the speed of microwaves, not the speed of light? Nuts. I wanted to see a 700nm mark on the chocolate.