It's section 2.3 of the documentation. They don't tell you what the frequency is going to be. They want the resistor to be between 3k and 100k and the capacitor to be at least 20 pF.
Take the R*C figure as a ballpark. That's still going to be wide of the mark but it will get you closer.
yeah, I read that part, but I don't really know what is best to use.