1. Timed-Writing Clarification
Must write in 3rd person.
Should try to identify 2 different literary devices in your thesis.
You should have one well-developed example for each device you identified in your thesis. Two well developed examples is better, but only if you develop them well.
Imagery and Specific Language to set the Mood require quotes to demonstrate them.
Archetype can be paraphrased or use direct quotes.
Narrative Perspective does not need quotes and is usually just paraphrased (basically just the response section of your journal to prove it.)
Look at how the models embed (blend in) quotes smoothly. Never put a quote at the beginning of the paragraph.

2. Timed-Writing Practice
Look closely at the models and how they support the evidence they give.
Practice writing many theses, introductions, body paragraphs, etc. Even if you can do one well, the 2nd time may not work out well and you only build consistency with practice. You will also get faster as you continually practice.
Use your cell phone as a timer and see how fast you can write theses, introductions, and body paragraphs to get an idea of the time you are using.