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mysql -uUNAME -pPASS dbname < dbname.sql
Not sure what the equivalent is on windows, but you should be able to install Cygwin and run the command I mentioned.
[cygwin.com...]
Also you may be able to use MySQL administrator which runs as a GUI on windows:
[mysql.com...]
I had a tough time uploading my 600+ MB DB, then I found a nice way.
1. Export DB from phpmyadmin into a zip or gz file
2. upload the file to the server with FTP
3. search google for big dump
4. put DB settings in big dump php script and it will break the queries into 3000 and insert into mysql server. And you do not need any ssh access or stuff.
It works well, I have moved my DB many times. If you need anymore help PM me.
thanks
bye