There's a fascinating corollary on "effective working time" research. I've seen the numbers multiple times in Finnish press, but have hard time even finding them now - and can't recall ever seeing these figures in English media.
According to work wellbeing research done (at least partially) in Finland, knowledge workers can achieve approximately 5.5h of effective work a day. Any hours much beyond that are mostly wasted due to the level of concentration required.
This number chimes well with your estimate: 25-30 hours of effective work per week. I'm quite confident these figures would come up again and again.
When you take this concept of effective working time to the statistician who sees only the time you spent actually at the keyboard and tells the MBA that your effective time was 2-4 hours out of an 8 hour shift, and that MBA wants you to increase this effectiveness by getting it to 100% of the time that he is paying you.. then thats not going to work.
I worked from home for 7 years, and during the brief summers I took 1-2h biking breaks during the day when I was stuck and felt like my mind was grinding to a halt. Often enough I would get unstuck, or at least have lots of new ideas.
On the flipside, I also learned that one of the most valuable pieces of equipment in these circumstances is a lightweight dictating machine. Or a phone capable of recording on a keypress. The ideas would come and go, and if I didn't record them when they popped up, I would spend quite a lot of time trying to find them again.
Taking notes is underrated.
Indeed, sometimes I'm stuck "watching" something on the screen (it looks like I'm watching a movie) maybe for extended periods of time. Then suddenly I jump and grab a pen and paper, and in a couple of minutes I get everything I've been building up written down, which helps me in solving the last details.
The opposite is true too, sometimes I'm in a bind and can't get myself to work on some task trying to get into flow, and it turns out fiddling like that (opening random terminals, typing useless commands, navigating some code and skimming through some source file) definitely looks like I'm frantically working.
also, browser compatibility, that also requires load of prep work because of the layers of workaround to get stuff working right.
Worth noting, this process can be significantly sped up if you have a set of peers (or smarter) people to discuss with.
I've gotten a taste for it now. I could reluctantly work in a small shared office with other programmers, but I would have to be desperate to ever go back to an open office. That or get paid a lot.
It's also a sign you're not valued. Let's see how many of you we can cram in there.
I absolutely believe giving developers the freedom to choose a personal space with walls and doors is very essential to productivity.
/team lead
Pairing is just great. Works well for sysadmin stuff too, even if I'm mostly leading that and just bringing someone else along for the ride.
I work from home, and I have a high enough social standing in my company that I can simply decline incoming phone calls whenever I want. As a result, like you, I can get a shitload of work done.
Most developers aren't so lucky though. That's why the productivity norm in our industry is closer to 10 hours per week, maybe 15.
It's doable, working two shifts. It takes a 30 minute walk from work to home to reset and prepare myself for shift #2. If my boss want both those shifts though I shall ask for double the money. I don't see how I could be working any more. This is my max. Both shifts require a creative and hungry mind. I'm very hungry at the moment but I suspect this is a phase.
What I wouldn't give for a door... I'm not even allowed to wear headphones, so I get to field constant walk ups whilst listening to an entire high ceiling-ed office full of executive assistants all screaming at each other across the floor.
I certainly believe people can be extremely productive for, say, 100h/w. For example, see Elon Musk for a straightforward counterexample to the "40h/w is peak absolute productivity on a sustained basis"-crowd. But it is useful to separate effective coding time from other productive, and not so productive, time. Empirically speaking, as evidenced by the thread and its sampling of highly motivated YC founders, few people average more than something like 4 hours of effective coding a day.
EDIT: I mean what I say in the first paragraph quite literally. Run Rescuetime for two weeks. See what it reports for Software Dev. That is close enough for effective coding time. It isn't rocket science. Self-reported numbers are almost without fail vastly overestimated, even for expert practitioners.
It's cool you're spending your time producing, but don't forget you need to take care of yourself and hone your fundamentals (linear algebra, data structures, algorithms, your field).
I think it's reasonable to have 25% of a 40-hour week be for meetings, helping other people, eating lunch, sitting in on interviews, and learning/trying out new things.
And yeah, 25-30 hours is probably a maximum, and it needs to be done in three-hour chunks at a minimum. As a manager you can easily destroy that by allowing an environment where a solid three-hour block of time never happens for a dev.