I used to use a 16f690 (but haven't for ages....the more modern version 16f1828 is much nicer with respect to IOC...unless you are specifically tied to the 16f690 I heartily recommend getting/using a 16f1828 instead...it's pin for pin compatible to the 16f690) ), but here's an old thread where I was struggling with my 16f690 , Bruce sailed to the rescue...

http://www.picbasic.co.uk/forum/showthread.php?t=13558

there's an example IOC for a 16f690 zip file attached to the post (near the bottom of that page) ...that should show you how to approach IOC on a 16f690.