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I've never had too much of an issue pulling wires off at the distributor cap end. As long as you are grabbing the entire length of the plug with a firm grip, you can pull as hard as necessary without worrying about damaging the plug end. I'd say you have more of a risk doing damage pulling with pliers than your fingers. Now for pulling the wires off the spark plug ends those special pliers do come in handy every now and then.
A good rule of thumb I've learned for torque on non-critical and often non published torque areas is bolt size. Smaller the bolt head size, the smaller the torque required.
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